Happy 40th birthday Coach Hollie!! Thank you for all that you do!!

Warm Up
*Alternate 20 on 20 off between a warm up drill and jumping rope or jumping jacks
+
Empty BB Warm Up

Mobility
Chest Stretch
+
H.S Practice and variations (H.S Walks, H.S Hold, Wall Walks)

WOD
Teams of 2
For Time
12 (month)  Rope Climbs
40 (age) Clean and Jerk *Must be in singles, back and forth style, athletes choose loading
12 (month) Rope Climbs

Warm Up
Line Drills
Booty Bands

Activation
Bring Sally Up

Strength
Back Squat 10RM

WOD
3 Rounds
3:00 Cal Row
2:00 Cal Bike
1:00 Sit Ups

*Athletes will work for 6 minutes straight before resting for two minutes. Their score is total reps across all rounds.

Warm Up
:30 easy row
:30 active spiderman

:30 medium row
:30 push up 2 down dog

:30 fast row
:30 air squat

Mobility
Chest & Shoulder Mobility

Strength
Bench Press 6x2

WOD
6RFT
10 HR Push Up
20 Cal Row
30 Yard Sled Push

*Men use 4 45's
*Women use 3 45's

Warm Up
:30 go's
Jumping Jacks
Quad Stretch
Active Sampson
Inch Worm
Active Spiderman
Air Squats
+
Hurdle Warm Up
Lateral Shuffle
Forward and backward shuffle
Two feet in lateral
Two feet in front facing
Two feet hops
Single Leg hops
+
Empty BB warm up

Mobility
Overhead Stretch on wall 1 min
PVC pass through 1 min
PVC OHS 1 min

Strength
EMOMx5
2 Power Snatch

WOD
AMRAP 15
15 Power Snatch 75/55
30 Double Unders/ 30 Single Unders
15 Wall Balls
30 Double Unders/ 30 Single Unders

Warm Up
AB
:45 easy
:30 medium
:15 hard
Rest 1 minute
x3
+
:30 go's
Active Spiderman
Kossack Lunge
Active Sampson
Air Squat
Push Up to Down Dog
Booty Band Side Shuffle
Booty Band Air Squat
+
BB Warm Up

Mobility
Wrist Stretch
Pigeon Pose
+
Movement Prep and practice

WOD
AMRAP 5
21-15-9
KBS 53/35
Front Squat 115/80
Assault Bike Cals

Rest 5:00

AMRAP 5
21-15-9
KBS 53/35
Front Squat 95/65
Assault Bike Cals

Warm Up
Line Drills-Long

Activation
Coach's Game
+
Movement Prep for WOD

WOD
"12 Days of Christmas"
1 Snatch (135/95)
2 Box Jumps (24/20)
3 Shoulder to Overhead (135/95)
4 Toes to Bar
5 Hang Power Cleans (135/95)
6 Hand-Release Pushups
7 Deadlifts (135/95)
8 Burpees
9 Kettlebell Swings (70/53)
10 Lunges (10 each side)
11 Wall Balls (20/14)
12 Oz. Beer! Or 12 Cal AB

*This workout is performed by going 1....1,2....1,2,3.....1,2,3,4... etc

Celebrating and wishing Coach Tommy success in his new job in Denver, Colorado! Thanks for everything Tommy!

Warm Up
Aerobic Row Warm Up
Line Drills

Mobility
Lat Stretch

Activation
Rope Climb Techniques
H.S Walks

WOD
"Tommy V"
​34 minute cap
For Time
21 Thrusters 95/65
12 Rope Climbs
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs

Intermediate "Tommy V"
21 Thrusters 95/65
9 Rope Climbs
15 Thrusters
6 Rope Climbs
9 Thrusters
3 Rope Climbs

Scaled "Tommy V"
21 Thrusters 75/55
15 Sit to Stand Rope Climbs
15 Thrusters
12 Sit to Stand Rope Climbs
9 Thrusters
9 Sit to Stand Rope Climbs


​

Warm Up
Group Warm Up- Coach's Choice
+
Empty BB Warm Up

Mobility
Couch Stretch
Pigeon Pose
+
Movement Prep and teaching for all movements in the WOD

WOD
5 Rounds, on the 4:00
30 Air Squat
20/15 Cal Row
7 Clean and Jerk 115/80
​*Your score is your slowest round

Warm Up
:30 go's 
Active Spiderman
Quad Stretch

Active Sampson
Side Lunge

Push up 2 down dog
Air Squats
+
2 rounds
15 banded air squat
15 second hollow hold
15 second hollow arch hold
+
Empty BB Warm Up
+
Mobility Front Rack

Strength
1RM Thruster from the rack

WOD
AMRAP 8
3 Thruster 95/65 or 75/55
3 T2B
6 Thruster
6 T2B
9
9
12
12
*Add three reps every round

Warm Up
:30 Go's
Easy Row
Active Spiderman

Medium Row
Push up to down dog

Fast Row
Air Squats
+
Empty BB Warm Up

Mobility
Box pigeon pose
box calf stretch
+
Movement Prep for WOD

WOD
AMRAP 15
27/21 Cal Bike
20 Box Jump 24/20
10 Deadlifts 185/115