Foam Roll:
3 Rounds
10 Air Squats
10 Good Mornings
10 Jumping Jacks
10 Lunges
10 Situps
10 Pushups

Strength:
Squat 1-1-1-1-1-1-1-1-1

Workout:
4x500m Row

Warmup:
3 Rounds
10 Pass Throughs
10 OHS
10 Med Ball Cleans
10 Situps
10 Pushups
10 Ring Rows

Strength: work up to a heavy workout weight

Workout:
10 Minutes EMOM
3 Clean and Jerks

Rest
Then complete as many sit-ups as possible in 5 minutes

Warmup:
Foam Roll
3 Rounds
250m Row
15 Air Squats-work on hip mobility
10 Back Extensions
10 Good Mornings
10 Lunges
3x45 Second Planks

Strength:
Deadlift..work to a heavy set of 5

Workout:
7 Minute EMOM
5 Deadlifts
Rest 3 Minutes
5 Minutes (30 Seconds work/30 Seconds rest)
Burpees

Warmup:
Foam Roll
Planks
Row
Air Squats
Back Extensions
Lunges
Pass Throughs

Strength:
Overhead Squat…work to a heavy single

Workout:
15 Minute AMRAP
20 Overhead Squats
20 Pushups
20 Double Unders

Happy Birthday Sideswipe (yesterday! really)

Warmup:
2 Rounds
10 Air Squats
10 Pass Throughs
10 Ring Rows
10 Back Extensions
10 Jumping Jacks

Strength: (if doing Sideswipe)
Power Cleans: 3-3-3 Max Reps

Workout:
"Carey"
5 Rounds
50 Double Unders
10 Box Jump Burpee Pullups
25 Abmat Situps

-or-

"Sideswipe"
7 Rounds
3 Cleans (any type of clean you choose)
7 Burpee Pullups
10 KB Swings

Warmup:
Foam Roll
2 Rounds
250m Row
10 Air Squats
10 Good Mornings
10 Pass Throughs
10 Lunges
10 Toe Touches

Strength:
Back Squat 7-7-7

Workout:
4 Rounds
400m Run
Rest 3 Minutes

Warmup:
3 Rounds
10 Ring Rows
10 Air Squats
10 Back Extensions
30 Jumping Jacks
10 Pushups
10 Pass Throughs
10 Good Mornings

Thrusters: 5-5-5

Workout:
6 Rounds
10 Hang Power Cleans
10 Toes to Bar

open

Warmup:
3 Rounds
10 Ring Rows
10 Air Squats
10 Back Extensions
30 Jumping Jacks
10 Pushups
10 Pass Throughs
10 Good Mornings

Strength:
Deadlift 5-5-5


Workout:
"Tabata-ish"
Burpees
Rest 2 Minutes
Situps
Rest 2 Minutes
Double Unders

Workout: 

Start with a 33#/45# bar

5 Hang Power Cleans

5 Front Squats

5 Jerks

Complete all of the reps, add weight and do it again. Continue until failure. 

Warmup:
Foam Roll
Then….Tabata
3-4 Rounds
Air Squats
Pass Throughs
Lunges
Toe Touches
Burpees

Workout:
"Kelly"
5 Rounds
400m Run
30 Box Jumps
30 Wall Balls

Warmup:
Foam Roll
500m Row
2 Rounds
20 Lunges
20 Air Squats
20 Jumping Jacks
20 Situps
20 Supermans
20 Shoulder press w/ bar

Strength:
Back Squat 5-5-5

Workout:
EMOM for 12 Minutes
6 Thrusters

Rest then complete 100 reps in any combination
Situps
Toes to Bar
Knees to Elbows

"Murph"
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run

Warmup:
Coach Led

Workout:
1k Row
Rest

"Death by Situps"