Strength:
Deadlift 5-5-5

WOD:
800m Run
30 OHS
800m Run

Strength:
Shoulder Press 5-5-5

WOD:
EMOM complete 8 KB Swings...
With the remaining time complete hand release burpees until you get to 75

Warmup:
3 Rounds
10 OHS
10 Pullups
10 Pushups
10 Pass Throughs
10 Good Mornings

Strength:
Bench Press: 5-5-5

WOD:
10 Rounds
200m Run
10 Jumping Squats
5 Shoot Throughs

Recovery Day!!!

Warmup:
400m Run
then...2 Rounds
10 Pullups
10 Pushups
15 Air Squats
15 Situps

Strength:
Clean & Jerk 5-5-5

WOD:
21-15-9
Knees to Elbows
Hspu

Warmup:
2 Rounds
200m Run
25 Jumping Jacks
20 Back Extensions
15 Air Squats
10 Situps
Rollout and Stretch


Strength:
Push Press 5-5-5

WOD:
3 Rounds
25 Box Jumps
10 Deadlifts

Warmup:
400m Run
3 Rounds
10 Pass Throughs
10 Inch Worms
10 Spiderman Lunges
10 Ring or Box Dips


WOD:
"Angie"
100 Pullups
100 Pushups
100 Situps
100 Air Squats

Makeup Day!!!

Warmup:
200m Run
2 Rounds
25 Air Squats-Take your time-use a box if Needed
20 Back Extensions
15 Box Jumps
10 Pushups-Strict
5 Pullups-Strict if Possible

Strength:
Overhead Squat 5-5-5

Choose One:
WOD 1:
400m Walking Lunge for Time
Back Knee touches the Ground and Hips open at the Top

WOD 2:
"Death By Burpees"

Warmup:
3 Rounds
10 Air Squats
10 Pass Throughs
10 Ring Rows
30 Sec Plank Hold

Strength:
Deadlift: 5-5-5

WOD:
3 Rounds
40 Push Press
30 Situps
20 Box Jumps
10 KB Swings

Warmup:
Coach Led

Strength:
Makeup a Skill or Lift
that you have Missed Recently

WOD:
1 Mile Run for Time

Warmup:
Coach Led

Strength:
Clean 5-5-5

WOD:
Makeup Cindy or Helen
whichever you did not do last week

Warmup:
50 Double Unders
Then...3 Rounds
10 Pass Throughs
10 Pushups
10 Back Extensions
10 Ring Dips

Strength:
Bench Press 5-3-1+

WOD:
"Helen"
3 Rounds
400m Run
21 KB Swings (53/35)
12 Pullups

Warmup:
3 Rounds
10 Lunges each Leg
10 OHS
10 Pullups
10 Back Ext

Strength:
Front Squats 5-3-1+

WOD:
"Tabata"
Mountain Climbers
Ball Slams
Tuck Jumps
Situps

Warmup:
200m Sandbag Walk
3 Rounds
10 Pike Pushups
10 OHS
10 Good Mornings
10 Pass Throughs

WOD:
"Cindy"
AMRAP: 20 Minutes
5 Pullups
10 Pushups
15 Air Squats

Free Day!!!

Warmup:
3 Rounds
10 Pushups
10 Pass Throughs
10 Pullups
10 Med Ball OHS

Strength:
Shoulder Press 5-3-1+

WOD:
21-15-9
Lateral Burpees
Ring Dips

Rest...then complete
100 situps for time

Warmup:
3 Rounds
10 Air Squats
10 Good Mornings
200m Run
then...Spiderman Stretch

Strength:
Back Squat 5-3-1+

WOD:
5 Rounds
10 OHS
50m Overhead Walk w/ OHS Weight

Warmup:
Coach Led

Strength:
Snatch 5-3-1

WOD:
9 Rounds
4 Thrusters
12 Situps
24 Double Unders

Warmup:
Walk 550m
3 Rounds
10 Back Extensions
10 Situps
10 Good Mornings
Stretch......

Strength:
Deadlift 5-3-1+

WOD:
Run 800m
Rest 4 Minutes

Run 400m
Rest 2 Minutes

Run 400m
Rest 2 Minutes

Run 200m
Rest 1 Minutes

Run 200m
Rest 1 Minute

Run 200m
Rest 1 Minute

Run 200m
Rest 1 Minute

Warmup:
3 Rounds
10 Med Ball OHS
10 Pullups
10 Inchworms

Skill Work:
Work on one of the following:
Negative or Weighted Pullups
Broad Jump Max
Box Jump Max

WOD:
10-9-8-7-6-5-4-3-2-1
Wall Balls
KB Swings
SDHP

We are a community. We suffer together. We cheer each other on. We help each other push past the pain and achieve things we never thought possible. Both inside and outside the gym we are family! We come from all walks of life to find common ground...
                                                                                   Author Unknown

Warmup:
3 Rounds
10 Pass Throughs
10 Ring Dips
10 Pushups
10 OHS
10 Good Mornings

Strength:
Clean 5-3-1

WOD:
AMRAP: 12 Minutes
5 Hang Power Cleans (135/95)
5 Box Jumps
5 Pullups