Warmup:
Coach Led

Skill: Work on a weakness

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

Rest Day!!!

Warmup:
Foam Roll
Good Mornings
Pushups
Situps
Ring Rows
Back Extensions
Rest…Row 500m as quickly as possible
(record your time)

Strength:
Deadlifts-build to a heavy single
not a 1RM

Workout: 12 Minutes
Minute One: Deadlifts-8 Reps
Minute Two: Pushups-8 Reps
Minute Three: Toes to Bar-8 Reps


Finish with 10 Minutes of Mobility

Warmup:
100m Fast Walk
200m Slow Jog
200m Fast Run
30 Second Plank
20 Lunges
10 Medball Cleans
30 Situps
Arm Circles
Foam Roll

Skill:
Work on Hspu and Double Unders

Workout:
10 Minute AMRAP
7 Burpee Box Jumps
7 Push Jerks

Warmup:
400m Run
Tabata-ish
Jumping Jacks
Lunges
Pushups
Situps
Toe Touches
Air Squats
Foam Roll
Arm Circles

Strength:
8 Minutes to find a heavy Full Clean

Workout:
12 Minute AMRAP
Evens: Hang Squat Cleans (30 seconds work/30 seconds rest)
Odds:  Pullups (30 seconds of work/ 30 seconds of rest)

Go fast but keep good form throughout!!!!

Open Gym!!!

Warmup:
250m Row
50 Jumping Jacks
100 Jump Rope Singles
10 Pushups
10 Pullups
Burgener

Strength: 10 Minutes
work up to a heavy complex of
1 Power Snatch+ 1 HPS+1 OHS

Workout:
10 Rounds
10 Wall Balls-unbroken
10 KB Swings-unbroken
20 Double Unders-unbroken
Rest 30 Seconds between rounds

Courtesy of SCF

Rest Day!!!

Warmup:
400m Run
500m Row
2 Rounds
10 Pullups
10 Pushups
10 Air Squats
10 Situps

Strength:
Hang Power Clean 4-4-4-4

Workout:
3 Rounds
9 Deadlifts
9 HR Pushups
7 Hang Power Cleans
7 HR Burpees
5 Knees to Elbows
5 Toes to Bar
200m Run

Warmup:
400m Run at breathing pace
500m Row at breathing pace
100 Jump Rope singles
Foam Roll
2 Rounds
10 Pushups
10 Pullups
10 Air Squats
10 Situps

Strength:
Strict Press
3-3-3-3-3
Double Unders
30-30-30 try to go unbroken

Workout:
12 Minute AMRAP
12 Shoulder to Overhead
12 Box Jumps
Burpees
Ascending burpees after  each round.
Example: R1=3 burpees / R2= 6 burpees / R3=9 Burpees and so on.

Workout Courtesy of SCF

Warmup:
500m Row

Strength:
Back Squats

Workout:
30-20-10
Front Squat
Pullups

Team Workout:

In teams of 2 complete the following

500m Run

100 OHS

400m Run

100 Burpees

300m Run

100 KB Swings

200m Run

100 Wall Balls

Warmup: 
Coach Led

Strength: 
Deadlift 1-1-1-1-1

Workout: 
1 Minute max air squats
2 minutes max double unders
3 minutes max pushups
4 minutes max back extensions
5 minutes max pull-ups

No rest between, transition quickly

Warmup:
Coach Led

Strength:
Back Squat
Build to a heavy 5

Workout:
15 Minute AMRAP
15 Front Squats
15 Wall Balls

Warmup: 
3 Rounds
10 Pass Throughs
10 Pushups
10 Good Mornings
10 Back Extensions on GHD
10 Toes to Bar

Then…..
Foam Roll
Ironcross

Strength: 
Close Grip Bench Press
Work up to a heavy set of 3

Workout: 
5 Rounds
7 Deadlifts
7 Ring Dips
14 Situps

Courtesy of SCF

Warmup: 
Pushups
Pullups
Air Squats
Situps
Ironcross
Inchworms

Skill Work: 
Ring Dips
Wall Planks
Handstand Holds

Workout: 
12 Minute AMRAP
Evens: 30 Sec max burpees
Odds: 100m Run

Rest

Complete 100 Situps not for time

OPEN GYM!!!

Warmup:
Row 100m
10 Pushups
Row 200m
20 Pushups
Row 300m
Pass Throughs
Air Squats-hold bottom and drive knees out

Strength:
Hang Power Clean-work up to your workout #

Workout:
4 Rounds
10 Hang Power Cleans
15 Wall Balls
20 Supermans

Courtesy of SCF

Rest Day!!!

Warmup:

Running
Rowing
Planks
Back Extensions
Foam Roll/Mobility
30 Burpees as fast as possible

Strength:
Deadlifts 5x5 build to a tough 5

Workout:
5 Deadlifts
5 Box Jumps
5 Pushups

Courtesy of SCF

Warmup:
Ring Rows
Hamstring Wall Stretch
Pushups
Goblet Squats
Strict Pullups

Strength:
Back Squat 4x 4-6 reps (moderate to tough)
one second pause at the bottom

Workout:
8 Rounds
8 Lunges
8 Burpees
8 Ring Rows

Warmup:

Burgener

Strength: 

10 Minutes EMOM 3 Clean and Jerks

Workout: 

10 Minute AMRAP

10 KB Swings

10 Box Jumps