NBD Warmup: 

Strength: 

Thrusters: 5-4-3-2-1

Strict Pullups-5-5-5-5-5

Workout: 

10 Thrusters

20 Pullups

30 KB Swings

40 Burpees

30 KB Swings

20 Pullups

10 Thrusters

Courtesy of SCF

Strength:
Power Snatches..build to a heavy 3

Workout:
60 Air Squats
50 Hang Power Snatch
40 Situps
30 Burpees

Rest

Run 400m

Strength/Skill:
Bench Press: Build to Workout Weight
Double Unders

Workout:
12 Minute AMRAP
Minute One: Bench Press (5 Reps)
Minute Two: Box Jumps (5 Reps)

-Rest 3 Minutes-

12 Minute AMRAP
Minute One: Power Cleans: (5 Reps)
Minute Two: Double Unders (will pick an unbroken number for each person)

Courtesy of SCF

Strength:
Front Squat 12-12-12-12
Weighted or Strict Pullups: 5-5-5-5

Workout:
10-8-6-4-2
Front Rack Lunges
20-16-12-8-4
Pullups

14.4
14 Minute AMRAP
60 Calories Row
50 Toes to Bar
40 Wall Balls
30 Power Cleans
20 Muscle Ups

Rest Day

Strength:
Hang Power Cleans: 6,6,3,3
Box Jumps: 6, 6, 3, 3

Workout:
5 Minute AMRAP
5 Hang Cleans
5 Box Jumps
-
3 Minute Rest
-
5 Minute AMRAP
5 Toes to Bar
5 Burpees

Courtesy of SCF

Strength:
Shoulder Press 10-10-6-6
Ring Rows-5-5-3-3

Workout:
6 Rounds
12 Push Press
10 Air Squats
8 CTB Pullups
100m Run

Strength:
Deadlift: 5-4-3-2-1

Skill:
Ring Dips
Hand Stand Holds

Workout:
5 Rounds
10 Deadlifts
40 Double Unders

Courtesy of SCF

14.3

8 Minute AMRAP
10 Deadlifts 135/95
15 Box Jumps 24/20
15 Deadlifts 185/135
15 Box Jumps
20 Deadlifts 225/155
15 Box Jumps
25 Deadlifts 275/185
15 Box Jumps
30 Deadlifts 315/205
15 Box Jumps
35 Deadlifts 365/225

Warmup:
Row or Run
Foam Roll
Hamstring Stretch
30 Burpees
30 Jumping Squats

Workout:
"Interval DT"
5 Rounds
12 Deadlift
9 Hang Power Cleans
6 Shoulder to Overhead

rest 60 seconds between rounds

Happy Birthday Mirage!!!

Warmup:
400m Run
2 Rounds
10 Pushups
10 Ring Rows
10 Air Squats
10 Good Mornings
10 Pass Throughs
10 Back Extensions

Strength:
Overhead Squat 5-5-5

Workout:
"Miss Mirage"
5 Rounds
11 Double Undres
11 Situps
11 Lunges
11 Pullups
400m Run

Happy Birthday MR. T !!!

Warmup: 

3 Rounds

10 Pushups

10 Air Squats

10 Lunges

10 Supermans

1k Row

Strength: 

Shoulder Press 5-5-5

Workout: 

"Mr. T"

10 Minute AMRAP

11 Wall Balls

11 Situps 

11 Air Squats

11 Stepups

11 DB/BB/KB Push Presses

Open Gym

Strength Day

-or-

14.2
For as long as possible
0:00-3:00
2 Rounds
10 Overhead Squats
10 CTB Pullups

3:00-6:00
2 Rounds
12 Overhead Squats
12 CTB Pullups

6:00-9:00
14 Overhead Squats
14 CTB Pullups

and so on until you cannot complete the rep count.

Rest Day!!!

Warmup:
Row 1k
2 Rounds
10 Passthroughs
10 Lunges
30 Jumping Jacks
10 Situps
10 Ring Rows

Strength:
Back Squat: 5-5-3-3

Workout:
5 Rounds
8 Box Jumps
10 Toes to Bar
12 Weighted Lunges
Exactly 1:00 minute rest between rounds

Warmup:
Tabata
Jumping Jacks
Pushups
Pass Throughs
Mountain Climbers
Air Squats
Ring Rows
Then..Complete a 500m Row quickly


Strength:
8 Minute EMOM
1 SP + 1 PP + 1 PJ

Workout:
10 Minute AMRAP
10 KB Swings
10 Burpees

Makeup Monday!!!!

If you didn't do "Angie"
you get to do that today.
If anyone wants to complete 14.1…
today is the day to do that as well

or

Strength:
Clean grip Deadlifts

Workout:
25-20-15-10-5
Wall Balls
Double Unders

Open Gym!!!