Open GYM!!!

Warmup:
3 Rounds
10 Burpees
10 Ring Rows
10 Situps
10 Air Squats
10 Pushups

Workout:
"Fran"
21-15-9
Thrusters-95/65
Pullups

Strength Day!!!

Deadlift: 5-5-5-Max Reps-5-5-5

Push Press 5-5-5-Max Reps-5-5-5

Workout:
5 Minute AMRAP: Burpees!!!!

Warmup:
Coach Led

Strength:
Front Squat-5-5-5-Max Reps-5-5-5

Workout:
"Bee"
3 Rounds
6 Pushups
6 Goblet Squats
6 Situps
6 Box Jumps
6 Strict Pullups
6 Lunges
Rest for 2 Minutes…Repeat 2 more times (9 rounds total of this sequence)

Happy Birthday Bee!

Team Workout:
3 Rounds
500m Row
16 one arm snatches-30# 8 on each arm
as many lunges as possible while your partner finishes the row

Warmup:

NO Strength

Workout:
For 16 Minutes
Odd Minutes-Run 100m
Even Minutes-8 Burpee Box Jumps

or

Makeup Wednesday's Workout

Plank Challenge Day 22: Hold plank for 3 Minutes

Warmup:
400m Run
2 Rounds
10 Pullups
10 TTB
10 Lunges
10 Air Squats
Then…400m Run

Strength:
Snatch 5-5-5-5-5 (Light Weight

Workout:
10 Rounds
15 Wall Balls
3 Power Snatches

Rest..Then not for time
25 Situps
25 TTB
25 Situps

Day 20 of the Plank Challenge: 150 Seconds

Warmup:
Coach Led

Strength:
Shoulder Press
5-5-5-5-5 (Light weight)

Workout:
3 Rounds
1 Minute of Work/30 Seconds Rest
1 Minute Between each Round
Burpees
Front Squats
Med Ball Deadlifts
Lunges
Back Extensions

Warmup:
100m Row

Strength: Deadlift
De-loading 5-5-5-5-5
Go light and work on form

Workout:
5 Rounds
20 Double Unders
15 Situps
10 Pullups
5 TTB

Day 18 of the Plank Challenge: 150 Seconds

Happy Birthday Star!!!

Warmup:
Coach Led

Strength:
Back Squat 5-5-5-5-5-5
(this is de-loading time, go light and work on form)

Workout:
"Starscream"
32 Burpee Box Jumps
32 KB Swings
32 Double Unders
32 Back Squats
32 Thrusters
32 Pushups
32 Situps
32 Lunges
32 Ball Slams
300m Run

Day 15 of the Plank Challenge: 90 Second Hold

Warmup:
On the Board

Strength:
Snatch Balance: 5-3-(1+)-3-5

Workout:
2 Rounds
800m Run
15 Hang Power Cleans
10 Ring Rows

Day 13 of the Plank Challenge: REST

Warmup:
On the board:

No strength today
Pick a skill and work on it

Workout:
30-20-10
Back Squats
Double Unders

Day 12 of the Plank Challenge: 90 Seconds

Rest…then work on MOBILITY
DO NOT SKIP THIS !!!!!!

Warmup:
On the board

Strength:
Shoulder Press 5-3-(1+)-3-5

Skill:
Double Unders or Handstand holds

Workout:
7 minute AMRAP Ladder
3 Bench Press (1/2 1RM)
3 Situps
6 Bench Press
6 Situps
9 Bench Press
9 Situps….and so on

Day 11 of the Plank Challenge: 60 Seconds

Open Gym

Day 9 of the Plank Challenge: 60 Seconds

Warmup:
400m Run
3 Rounds
10 Pass Throughs
10 Air Squats
20 Jumping Jacks
10 Pullups or Ring Rows
10 Pass Throughs

Strength:
Clean and Jerk 5-3-1+-3-5

WOD:
3K Row for Time

Day 8 of Plank Challenge: 45 Seconds

Warmup:
On the board

Strength:
Back Squat 5-3-(1+)-3-5

Workout:
7 Rounds
7 Overhead Squats
14 Toes to Bar

Day 6 of Plank Challenge: REST

Skill:
Static and Handstand Holds

Workout:
30 Minute AMRAP
100m Run
20 Lunges
15 KB Swings
10 Situps
5 Ring Dips or Pullups
Rest 1 Minute

Day 5 of Plank Challenge: 40 Seconds

Warmup:
400m Jog
30 Jumping Jacks
30 Good Mornings
30 Second Sit Run
10 Air Squats
200m Jog

Back Squat
3-3-3-Max-3-3-3

Work
10-9-8-7-6-5-4-3-2-1
Power Cleans
Hspu or Pushups

Day 4 of Plank Challenge: 30 Seconds

Open Gym

Day 2 of Plank Challenge: 20 Seconds

Warmup:
Row 500m
Then 2 Rounds
10 Good Mornings
10 Air Squats
10 Pushups
10 Toes to BAr
10 Back Extensions
10 Ring Rows
Then Run 200m quickly

Strength:
Deadlift 3-3-3-Max-3-3-3

Workout:
20 Minute AMRAP
30 Double Unders
10 Situps

Day 1 of Plank Challenge: 20 Seconds