Warmup:
Coach Led

Today will be a strength and mobility day
-or-
Workout:
2k Row
then 2mile run.
Time will be for both, not broken up.

Rest Day!

Warmup:
Abmat Situps
Air Squats
Ball Slams
Pass Throughs
Med Ball Cleans
Barbell or PVC Thrusters

Strength:
Thrusters-speed and strength

Workout:
14 Minute AMRAP
14 Wall Balls
14 Toes to Bar
14 Double Unders
14 KB Swings

Courtesy of SCF

Warmup:
4 Minutes partner rowing, alternate every 10-12 pulls
Pull hard and fast, get your heart rate up
Partner over and unders
Pushups
Air Squats
Planks

Skill:
L-sits and TTB
Clean Pulls

Workout:
16 Minute EMOM
1: 8 Power Cleans-unbroken
2: 8 Pause Ring Rows (one second pause at top and bottom)
 or Pullups


Courtesy of SCF

Warmup:
Coach Led

Strength:
Front Squat: build to a heavy 3

Workout:
5 Rounds
400m Run
15 Front Squats


Courtesy of SCF

Open Gym!

Warmup:
Row 750m
Air Squats
Lunges
Situps


Workout:
5 Minutes Max Shoulder to Overhead
5 Minutes Max Ring Work (ring row/ring pushup/ring dip) pick one and stick to it
5 Minutes Max Plated Overhead Lunge
5 Minutes Max Distance Row

Rest Day!

Warmup:
750m Row
Pass Throughs
OHS w/ PVC
Planks
Slow Burpees
Ring Rows
Foam Roll

Strength:

Power Clean…build to a heavy 2

Workout:
7 Rounds
7 Thrusters
7 TTB
7 KB Swings

Warmup:
Run
Row
Pullups or Ring Rows
Good Mornings
Arm Circles
Pushups
Foam Roll

Strength:
Push Press, build to a heavy 5

Workout:
9 Minute AMRAP
5 Hspu
10 Mountain Climbers

Rest 2 Minutes

9 Minute AMRAP
 5 Ring Dips
10 Double Unders

Warmup:
Row 1K
3x 20 sec sit runs
20 PVC good mornings
15 bar good mornings-very light
10 bar good mornings-light
20 Air Squats
20 Lunges
Arm Circles

Strength:
Strict Pullups
5x 2-10 reps strict

Workout:
2 Rounds
25 Goblet Squats
400m Run
25 Burpees

Group Workout at 3pm!

"Danner Remix"

In teams of two complete the following: 

500 Double Unders/Singles x 3

400m Waiter Walk

300 Box Jumps

200 Hang Power Cleans

100 Push Press

Birthday Workout…Happy Birthday Greg.

Warmup:
Jump in Place-3 Rounds-30 sec on-15 sec rest
Air Squats-3 Rounds-30 sec on-15 sec rest
Pushups 3 Rounds-30 sec on-15 sec rest
Hi Knees-2 Rounds-10 sec on-10 sec rest
Sit Runs-2 Rounds-10 sec on-10 second rest
Burpees-2 Rounds-10 sec on 10 second rest
15 Arm Circles front and back

Workout:
"44"
4 Rounds
40 Box Jumps or Stepups
40 Situps
40 Lunges
40 KB Swings

Happy Birthday Grim!!!

Rest Day...