Warm Up
:30
Easy Row
Jumping Jacks

Medium Row
Push up to down dog with foot pedal

Fast Row
Active Spidermans
+
Barbell Warm Up

Mobility
Overhead Stretch
PVC Pass Through
OHS against wall

Strength
OHS 8x4

WOD
AMRAP 15
60 Double Unders/ 120 Singles 
30/21 Cal Row
15 OHS 95/65

Warm Up
Group Run
Line Drills
+
Empty Bar Warm Up

Mobility
Wrist Stretch

Strength
Hang Clean (power or squat)
5x1

WOD
5 rounds
On the 4:00
400m Run
1 Round of DT 115/80
*Your score is your slowest round

Warm Up
:30
Jumping Jacks
Active Spiderman
Active Sampson
Push Up to Down Dog
Air Squat
+
Empty Bar Warm Up

Mobility
Child's pose on a box
+
Movement prep and teaching of movements

WOD
"Dirty 30"
For Time
30 Box Jumps 24/20
30 Chest to bar pull ups
30 KBS 53/35
30 Front Squats 115/80
30 T2B
30 Push Press 115/80
30 Deadlift 115/80
30 Wall Balls
30 Burpees
30 Double Unders

Warm Up
1 minute
Easy Bike
Active Spidermans
Pigeon Pose

1 minute
medium bike
active sampson
ankle stretch

1 minute
fast bike
air squats
overhead stretch on wall
+
Movement prep for workout

WOD
Team of 3
AMRAP 20
200m Farmer Carry 70/53
75/50 Cal Assault Bike
200m Farmer Carry 70/53
75 Wall Balls 20/14

Warm Up
Line Drills-Long
+
Empty Bar War Up

Mobility
Overhead stretch on wall
PVC pass through
PVC OHS-Slow
+
Snatch prep

Strength
EMOMX10
2 Power Snatch

WOD
4RFT
15 Power Snatch 75/55
30 Double Unders/ 60 Singles
200m Run

Warm Up
:30
Easy Row
Active Spidermans

Medium Row
Push up to down down w/ foot pedal

Fast Row
Active Sampson
+ 
Barbell Warm Up

Mobility
Front Rack Stretch 2 min
+
Movement Prep

WOD
AMRAP 4
27/21 Cal Row
21 Power Cleans 115/80
15 Burpee Box Jump Overs 24/20
Rest 4:00

AMRAP 4
27/21 Cal Row
21 Power Cleans 95/65
15 Burpee Box Jump Over 24/20
Rest 4:00

AMRAP 4
27/21 Cal Row
21 Power Cleans 75/55
15 Burpee Box Jump Over 24/20

Warm Up
General Dynamic Flex
Booty Bands

Activation/Mobility
Tabata Squat & Push Up Hold

Strength
Front Squat- Work to a heavy set of 5

WOD
AMRAP 20
10 Thrusters 95/65
30/21 Cal Bike
15 Pull Up

Warm Up
Coach's Choice

Mobility
Shoulders
+
Teaching of strength movements

Strength
Work up to a heavy complex of: 1 push Jerk + 1 Split Jerk

WOD
5RFT
6 Snatch 115/80
12 HSPU
18 Wall Ball 20/14

Warm Up
:30 go's
Jumping Jacks
Side Lunges
Active Sampson
Inch Worm
Air Squat
Push up to Down Dog
+
Empty BB Warm Up

Mobility
Front Rack Stretch
Pigeon Pose
Wall Squat

Strength
5RM Thruster from the rack

WOD
AMRAP 7
3 Thruster, 3 Lateral Burpee over bar
6 Thruster, 6 Lateral Burpee over bar
9 Thruster, 9 Lateral Burpee over bar
.... add 3 reps every round
RX= 95/65
Scaled 75/55

Warm Up
Active stretching* alternate between running around the gym and doing the stretches between the running
+
Empty BB Warm Up

Mobility
Wrists
+
Movement Prep and practice for WOD

WOD
AMRAP 15
30 Double Under/ 60 Single Unders
15 Power Clean
30 Double Unde/ 60 Single Under
15 T2B