Warm Up
3 sets
2 Lap Run
30 second side plank each side
30 second scap slides on the wall *maintain low back against the wall
5 Push Up to Down dog
+
Empty BB Warm Up

Mobility
Coach's Shoulder Mobility

Strength
Push Jerk 5x2

WOD
6RFT
8 Power Clean 95/65
8 T2B
8 Push Jerk 95/65

Warm Up
3 min AB
+
3 rounds
1 Wall Walk + 15 second hold
6 Slow and controlled body saw
10 Hang Power Snatch empty Bar
+
Empty BB Warm Up

Strength
Power Snatch- 10 minutes working on technique

WOD
5 rounds on the 4:00
20/15 Cal AB
10 Lateral Burpee Over Bar
5 Power Snatch 135/95 or 95/65

*Score is slowest round

Warm Up
3-5 Minutes on AB
+
3 rounds
Bear Crawl
Walking Lunge
10 Supermans
5 Tuck Ups
+
Empty BB Warm Up

Mobility
Couch Stretch

Strength
A1. Heavy Sled Push x3-4
A2. Max Strict Pull Up between each round

WOD
"Jackie"
For Time
1k Row
50 Thrusters 45/35
30 Pull Ups

Warm Up
Group Warm Up
+
Movement Prep/Empty BB Warm Up


WOD
Teams of 3
5RFT
(30 min cap)
75/50 Cal Bike
50 Deadlifts 
40 Hang Power Clean
30 Push Jerk

Rx weight
Round 1= 95/65
Round 2= 115/80
Round 3= 135/95
Round 4= 155/105
Round 5= 175/115

Scaled weight
Round 1= 65/45
Round 2= 75/55
Round 3= 95/65
Round 4= 105/75
Round 5= 115/80

Warm Up
:30
Jumping Jacks
Inch Worms
Active Sampson
Active Spiderman
Air Squat
Push up to down dog
+
Empty BB Warm Up

Mobility
Front Rack stretch
Wrist Stretch
+
Teaching of movements

Strength
1RM Hang Power Clean

WOD
For Time
21 Hang Power Clean 135/95 or 95/65
21 Lateral Burpee Over the bar
100 Double Unders/ 200 Single Unders
15 Hang Power Clean 
15 Lateral Burpee Over the bar
75 Double Under/ 150 Single Unders
9 Hang Power Clean
9 Lateral Burpee Over the bar
50 Double Under/ 100 Single Unders

Warm Up
1 Min Easy Row
Active Sampson

45 Second Medium Row
Push Up to down dog

30 second Fast Row
Air Squats

Mobility
Couch Stretch
Ankle Stretch
Pigeon Pose
Chest Stretch
*All 1 minute a piece
+
Teaching of movements in WOD

WOD
AMRAP 18
25 KBS 53/35
25 Ab-Mat Sit up
250m Row
25 AB-Mat Sit Up

Warm Up
"Rowling"
+
:30 Active Spiderman into..
5 Good morning, 5 Back Squat, 5/5 Elbow Rotations
+
:30 Push up to Down Dog into..
5 Strict Press, 5 Stiff Leg DL, 5 Front Squats

Mobility
Front Rack Stretch
Pigeon Pose

Strength
Front Squat to a heavy triple

WOD
5RFT
20/15 Cal Row
10 Thrusters 115/80 or 75/55
*Want to pick a weight that you can do the thrusters unbroken

Warm Up
:30
Jumping Jacks
Push up to down dog

Plate Hops
Active Spiderman

Plate Hops
PVC Good mornings
+
BB Warm Up

Mobility
Wrist Stretch

Skill Work
HSPU Practice
-Lock out
-Lowering into tripod
-Exploding from the bottom

WOD
4RFT
24 Deadlift 155/105
48 Reverse Lunge (Body Weight)
9 Hand Stand Push Ups or 9 strict DB Press

Warm Up
:30
BW Good Mornings
Active Spiderman
Inch Worms
Push Up to down dog
Air Squats
+
BB Warm Up

Mobility
Wrist Stretch

Strength
Bench Press to a heavy 6,4,2

WOD
AMRAP 12
20 DU, 40 Single Unders
1 Power Clean 165/115 or 105/75
20 DU, 40 Single Unders
2 Power Clean 165/115 or 105/75
20 DU, 40 Single Unders
​... add 1 Power Clean until finish

Warm Up
General Warm Up on machines
+
Line Drills

Mobility
Coach's Choice

WOD
Teams of 3
3 Rounds For Max Reps
3 Min Max Cal Bike
3 Min Max Cal Row
3 Min Max B.F Burpee

*Only one athlete can work at a time
*Next athlete can be waiting on next machine but cannot start until whistle blows