GREAT DAY TO PRACTICE SOME OF THE MOVEMENTS THAT WILL BE PERFORMED AT THE MI5 GAMES! GRAB YOUR PARTNER AND COME ON IN FOR 10AM CLASS!

Warm Up
400m Run
+
3-4 rounds
15/12 Cal Row
10 Russian KBS 
10 V-Ups

Mobility
Elevated Pigeon Pose
+
Empty BB Warm Up & Practice with on partner movements

WOD
Teams of 2
4RFT
12 Partner Deadlift 405/265 or 275/175
16 BF Burpee
24 Toes to Bar

GAMEDAY WEEK 7! THIS WEEK WE HAVE TWO SEPARATE WORKOUTS THAT WILL BE SCORED ON THE BIG BOARD. TOP 5 MALE AND FEMALE SCORES WILL BE ON THE BIG BOARD! GOOD LUCK!!

Warm Up
500m Row
+
:30 X2 rounds
Active Spiderman
Active Sampson
Inch Worm
Air Squat
+
Booty Bands
+
Empty BB Warm Up

Mobility
Front Rack Stretch

Strength
1RM Clean
(Power Clean or Squat clean)

WOD
For Time
500m Row

Warm Up
:30
Slow Row
Air Squats

Medium Row
Push Up to down dog

Fast Row
Active Spiderman

Mobility
Thoracic Rotation & Ankle Stretch
Chest Snow Angels & Couch Stretch
+
Movement Prep and practice for WOD


WOD
4 rounds for max reps
1 Min max T2B
1 Min max Reverse Lunges
1 Min max Single Arm DB Push Press 50/35 or 35/20
1 Min max Box Jump 24/20
1 Min REST

Warm Up
Dynamic Flex

Activation
10 Superman's with 2 second pause at the top
10 Banded Glute bridges with 2 second pause at the top
BW Walking Lunges
+
Seal Stretch test/Re-test

Strength
Every 90 seconds for 7 sets
7,6,5,4,3,2,1
*Add weight every round

WOD
For Time
1 Mile Run

Warm Up
Rowling- 5 rounds
+
:30 
Active Spiderman
Active Sampson
Side Lunge
Push Up to down dog
Hand Taps
+
KB Warm Up

Mobility
Chest Stretch

WOD
EMOMX16
Min1- 15 Burpees
Min 2- 15 KBS 72/53 or 53/35
Min3- Max Cal Row
Min 4- Rest

Warm Up
2 min Bike then
2 min Row then
2 min Run
+
Line Drills

Mobility
Feet Elevated glute bridges
Hamstring Pulses
BB Hang Power Cleans
+
Empty BB Warm Up

Strength
Build to a heavy 5 rep Touch n Go Power Clean

WOD
AMRAP 3
12/9 Cal Bike
9 Power Clean 115/80 or 75/55

Rest 3 min

AMRAP 3
12/9 Cal Bike
7 Power Clean 135/95 or 95/65

Rest 3 min

AMRAP 3
12/9 Cal Bike
5 Power Clean 155/105 or 105/75

Warm Up
Coach's Partner Warm Up

Mobility
Front Rack Stretch

WOD
Teams of 3
For Time (30min cap)
1,000m Run with one athlete carrying a barbell
175/125 Cal AB
100 Hang Power Cleans 115/80 or 95/65
80 Thrusters 
60 Squat Cleans

*The team of 3 athletes will exit the door and begin on their 1000m run. One athlete will always have the barbell on their back as their team mates run nearby. Teams will run around to the 800 and then up and around the remainder of the circle before coming back into the door the exited from. At this point one athlete will jump on the assault bike as the two other athletes load the bars to the weigh they have chosen for the workout. The remainder of the workout will have one athlete working at a time. 

GAME DAY!

WOD
5k Run

​

Warm Up
Coach's Choice
+
Line Drills-Long


Mobility
Ankle Stretch- Foam Roll shins and calves
Chest Stretch- Foam Roll Snow Angels

Couch Stretch
Elevated Spiderman Stretch

WOD
3 RFT
100m Sled Pull & Push
200m Farmer Carry 53/35
400m Run
800m Row

Warm Up
2-3 minutes on assault bike
+
3 rounds
6 Slow body saws
5 Slow Barbell Good mornings w/ Sumo Stance
4 Push Up to down dogs
+
PVC prep for Strength
+
Empty BB Warm Up

Mobility
Thoracic Opener- Coach's Choice

Strength
A. OHS to a heavy single
B.  Power Snatch or Squat Snatch to a heavy single

WOD
AMRAP 6
6 Thruster 75/55
6 BBJO 24/20