Warm up – 200 RT, Leg Swings, Back twist, PVC

A. 30 Muscle Ups for time or CTB
Each time you break complete 15 Box Jumps 24/20″

B. AMRAP 6 Minutes:
Max sets of 6 UB Toes to Bar

Take the time to work mobility
Stretches you should do everyday:

Stretch and hold 60 seconds for Each:
Hamstrings
Hip Flexors
Piriformis
Calves
Quadriceps
Groin
Chest
Tris

1. Warm-up – 200 RT – Leg Swings, Back twist, PVC
30 Wallballs
7 Strict Pull Ups
(Primer Style)

2. Strength
Push Jerk 5×3 – Perfect reps only
Triples can be successfully done between 60 and 90%. Cleaning up movement should not exceed 70% – Movement feels good make your way into the 80’s

3. Met-Con
AMRAP 15 Minutes:(choose your weight wisely)
10 Deadlifts 275/185lbs
30 Wallballs 20/14lbs
Row 250m

Warm up – Run 400 meters, leg swings, Back twist, PVC

A. Work HSPU Tech, then
For Time:
1-2-3-4-5-6-7-6-5-4-3-2-1
UB Strict HSPU or Kipping or scaled
Rest as needed between sets, sets MUST be UB, if you fail mid-set, you have to begin that set over.

B. Gymnastics Interval
4 Rounds for Time:
20 Cal on rower
20 Alternating Pistols
Rest :60

Cash out – 3 sets of
30 GHD Sit Ups

1. Warm-up – Leg Swings, Back Twist, PVC
50 Box Step Ups w/ 35/20lb Dumbbells or KB or BB

2. Strength
Back Squat 3×5 @70-80%

3. Met-Con
“Lynne”
5 Rds for max reps of:
Body Weight Bench Press
Pull ups
Rest as needed between sets but try to finish under 30 mins

1. Warm-up – Leg Swings, PVC, Back twist

3 Slow Rounds:
2 Strict Pull ups
15 Hip Extensions
Then after
25 Narrow Grip OHS w/ empty bar

2. Strength
Squat Clean 5×3 Perfect reps only
Triples can be successfully done between 60 and 90%. Cleaning up movement should not exceed 70%. If the movement feels good make your way into the 80’s

3. Met-Con
AMRAP 8 Minutes:
Climb the Ladder of:
2 Power Snatch 135/95lbs
10 Toes to Bar
4 Power Snatch
10 T2B
6 Power Snatch
10 T2B
And so on…

WARM UP
200 rope turns
20 Spider stretch
10 ea
*Back twist
*Iron cross
*Scorpion
PVC passthru
Leg swings

PART ONE – SPEED/AGILITY
(Combination of hurdles/ladder)
2 foot hop into 15/20 ft sprint, jog back
repeat x2
lateral 2 foot hop into sprint
Repeat x4 (2 ea. side)
b- 5/6 hurdle + ladder
2 foot hop into Ickey shuffle
repeat x2
Lateral hi knees into Ali shuffle
repeat x4 (2 ea side)

PART TWO- TEAM WOD (2 per team)
8 (3 min) rounds for time of:
1 min Row for max cal. (1 team member)
During the same min – Burpees for max reps. (2nd team member)
Then both team members run 200 meters together. You have 3 mins to complete.
Score is total number of cal. and burpees of the team.

CASH OUT time permitting
TABATA core

1. Warm-up – Leg Swings, back twist, pvc
3 Slow Rounds:
Row 250m
10 Kipping HSPU or push ups
15 GHD Sit Ups

2. Strength
Split Jerk 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%. Cleaning up movement should not exceed 70% – Movement feels good make your way into the 80’s

3. Met-Con
3 Rounds For Time:
100 Air Squats (newbies 75 reps)
10 Muscle Ups or 10 CTB/pullups

Warm-up – PVC, Leg Swings, Back Twist, Knee Hugs, Quad Pulls, Toe Pulls, Banded Glute activation

1. Front Squat – 4 x 4 @75% of your 1 rep max

“JT”

For Time:

21-15-9
Kipping HSPU
Ring Dips
Push Ups

Rest

For Time: (Possible Team WOD)
5-10-15-20-15-10-5
GHD Sit-Ups
HS Walk in meters (scaled Bear crawl)

Practice Stretching!!!

1. Warm-up  (10 Back twist, 10 Leg swings, 10 dislocates)

Move deliberately through 5 Rounds: ( max 15 min)
12 KB Swings 53/35lbs
12 Push Ups
12 cal on Rower

2. Strength
Find your 1 Rep Max Power Clean

3. Met-Con
5 Rounds for time:
Run 400m
10 Power Cleans 205/135lbs

1. Warm-up

Banded Glute Activation
Then
AMRAP 4 Minutes:
5 Burpees
10 Pull Ups
100m Sprint
(Primer)

2. Strength
Find your 3RM Back Squat

3. Met-Con
In 8 Minutes:
Run 400 meters
50 CTB Pull-Ups
Max Rep Clean and Jerk 155/105 in remaining time