Warm Up
AB Accelerator (:20 easy, :20 med, :20 Fast)
1 Min Spiderman
+
Shuttle Run Accelerator (:20 easy, :20 med, :20 Fast)
1 Min Active Sampson
x2

Mobility/Activation
3 rounds for Quality
10 PVC Pass Through
10 PVC Hollow Rock
Leg Swings
+
Kipping Practice


WOD
AMRAP 5
Buy In: 400m Run
Followed by
21 C2b Pull Up or Pull Up
21/15 Cal Bike

Rest 5 min

AMRAP 5
Buy In: 400m Run
15 T2B
15/10 Cal Bike

Rest 5 min

AMRAP 5
Buy In: 400m Run
9 Pull Up
9/6 Cal Bike

Warm Up
90 second Row
45 second plank on elbows 
45 second glute bridge each side
x2-3
+
Line Drills

Mobility
Elevated Pigeon Pose on box
Elevated Ankle Stretch on box
+
Movement Prep for WOD

WOD
21-18-15-12-9-6-3
KBS 53/35
Box Jumps 24/20
Cal Row
*100m Run after each round or 2 laps in the gym

Warm Up
:30
Jumping Jacks
Side Lunge 
Active Spiderman
Air Squats
Active Sampson
Push Up to down dog
+
Empty BB Warm Up
+
Booty Bands
10 Squats + Lateral Walk down and back x3

Mobility
Couch Stretch
Squat Hold

Strength
Back Squat 3x5 HEAVY

WOD
AMRAP 12
15 KBS 70/53 or 53/44
30 Sit Up
45 Air Squat

Warm Up
1 minute
Easy row
Active Spiderman

:45
Medium Row
Active Sampson

:30
Fast Row
Push up to down dog
+
Tabata Jump Rope & Partner Med Ball Drill
+
DB Warm Up *Use light DB's

Mobility
Couch Stretch
Child's Pose
+
Movement Prep and practice for WOD

WOD
AMRAP 18
30 Double Unders/ 60 Singles
10 DB Power Clean
30 Double Unders/ 60 Singles
10 DB Hang Squat Clean
30 Double Under/ 60 Singles
10 DB Push Press
30 Double Under/ 60 Singles
10 DB Thrusters

Rx= 50/35
Scaled= 35/20

Warm Up
:30
Jumping Jacks
Push Up to Down dog
Single Unders
Active Spiderman
Single Unders
PVC Good Mornings
+
Empty BB Warm up

Mobility
PVC Pass Through
PVC Hinges

Strength
Deadlift to a heavy triple

WOD
3RFT
25 Deadlift 135/95 or 95/65
200m Run
25 Wall Ball 20/14
200m Run

Warm Up
:30
Row Easy
Jumping Jacks
Active Sampson

:30
Row Med
Quick Single Unders
Active Spiderman

:30 
Row Fast
High Single Unders
Push up to down dog
+
Empty BB Warm Up

Mobility
Front Rack Stretch
KB Ankle Smash
+
Movement Prep and practice 

WOD
AMRAP 18
60 DU/ 120 Singles
25/20 Cal Bike
10 Shoulder to Overhead 135/85

GAME DAY WEEK 8! TOP 5 MALE AND FEMALE SCORES WILL GO ON THE BIG BOARD!

Warm Up
:20 Jumping Jacks
5 Push Up
:20 Active Spiderman
4 Push Up
:20 Active Sampson
3 Push Up
:20 Air Squat
2 Push Up
:20 Inch Worm
1 Push Up
:20 Jumping Jacks
x2
+
KB Warm Up

Mobility
Lat Stretch
Bottom of Squat Hold
+
Movement Prep and Practice for WOD


WOD
"Long Shot"
AMRAP 20
5 Pull Up 
10 Wall Ball 20/14
15 KBS 53/35

*Score will be rounds + reps completed in 20 minutes

Warm Up
:45 Easy row
Active Spiderman

:30 Med Row
Active Sampson

:20 Fast Row
Push Up to down dog
+
Booty Bands
+
Empty BB Warm Up

Mobility
KB Ankle Stretch

Strength
Build to a heavy pause front squat single
*Pause for a 3 count in the bottom

WOD
AMRAP 12
3 Thruster 95/65 or 65/45
3 T2B
3 Cal Bike
6 Thruster
6 T2B
6 Cal Bike
9 Thruster 
9 T2B
9 Cal Bike
... add 3's until 12 minutes is up

Warm up
AB 3 min
+
:30
Inchworm
Active Spiderman
Air Squat
Push Up to down dog
+
Empty BB/PVC Warm Up

Mobility
PVC Pass Through
Warrior Squats
PVC OHS
+
Teaching of snatch

Strength
EMOMX8
1 Hang Snatch + 1 OHS

WOD
3RFT
600m Run
21 Hang Squat Snatch 75/55
*If unable to squat snatch, perform hang power snatches

Warm Up
:30 
Easy Row
Push Up to Down Dog

:30
Med Row
Active Spiderman

:30
Fast Row
Active Sampson
Air Squats
+
Barbell Warm Up

Mobility
Coach's Choice
+
Movement Prep and practice for WOD

WOD
For Time
75/50 Cal Row
50 Ab-Mat Sit Up
30 Power Clean 115/80
50 Ab-Mat Sit Up
75/50 Cal Row

*If class is large, have a waterfall start