Foam Roll:
3 Rounds
10 Air Squats
10 Good Mornings
10 Jumping Jacks
10 Lunges
10 Situps
10 Pushups

Strength:
Squat 1-1-1-1-1-1-1-1-1

Workout:
4x500m Row

Warmup:
3 Rounds
10 Pass Throughs
10 OHS
10 Med Ball Cleans
10 Situps
10 Pushups
10 Ring Rows

Strength: work up to a heavy workout weight

Workout:
10 Minutes EMOM
3 Clean and Jerks

Rest
Then complete as many sit-ups as possible in 5 minutes

Warmup:
Foam Roll
3 Rounds
250m Row
15 Air Squats-work on hip mobility
10 Back Extensions
10 Good Mornings
10 Lunges
3x45 Second Planks

Strength:
Deadlift..work to a heavy set of 5

Workout:
7 Minute EMOM
5 Deadlifts
Rest 3 Minutes
5 Minutes (30 Seconds work/30 Seconds rest)
Burpees

Warmup:
Foam Roll
Planks
Row
Air Squats
Back Extensions
Lunges
Pass Throughs

Strength:
Overhead Squat…work to a heavy single

Workout:
15 Minute AMRAP
20 Overhead Squats
20 Pushups
20 Double Unders

Happy Birthday Sideswipe (yesterday! really)

Warmup:
2 Rounds
10 Air Squats
10 Pass Throughs
10 Ring Rows
10 Back Extensions
10 Jumping Jacks

Strength: (if doing Sideswipe)
Power Cleans: 3-3-3 Max Reps

Workout:
"Carey"
5 Rounds
50 Double Unders
10 Box Jump Burpee Pullups
25 Abmat Situps

-or-

"Sideswipe"
7 Rounds
3 Cleans (any type of clean you choose)
7 Burpee Pullups
10 KB Swings

Warmup:
Foam Roll
2 Rounds
250m Row
10 Air Squats
10 Good Mornings
10 Pass Throughs
10 Lunges
10 Toe Touches

Strength:
Back Squat 7-7-7

Workout:
4 Rounds
400m Run
Rest 3 Minutes

Warmup:
3 Rounds
10 Ring Rows
10 Air Squats
10 Back Extensions
30 Jumping Jacks
10 Pushups
10 Pass Throughs
10 Good Mornings

Thrusters: 5-5-5

Workout:
6 Rounds
10 Hang Power Cleans
10 Toes to Bar

open

Warmup:
3 Rounds
10 Ring Rows
10 Air Squats
10 Back Extensions
30 Jumping Jacks
10 Pushups
10 Pass Throughs
10 Good Mornings

Strength:
Deadlift 5-5-5


Workout:
"Tabata-ish"
Burpees
Rest 2 Minutes
Situps
Rest 2 Minutes
Double Unders

Workout: 

Start with a 33#/45# bar

5 Hang Power Cleans

5 Front Squats

5 Jerks

Complete all of the reps, add weight and do it again. Continue until failure. 

Warmup:
Foam Roll
Then….Tabata
3-4 Rounds
Air Squats
Pass Throughs
Lunges
Toe Touches
Burpees

Workout:
"Kelly"
5 Rounds
400m Run
30 Box Jumps
30 Wall Balls

Warmup:
Foam Roll
500m Row
2 Rounds
20 Lunges
20 Air Squats
20 Jumping Jacks
20 Situps
20 Supermans
20 Shoulder press w/ bar

Strength:
Back Squat 5-5-5

Workout:
EMOM for 12 Minutes
6 Thrusters

Rest then complete 100 reps in any combination
Situps
Toes to Bar
Knees to Elbows

"Murph"
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run

Warmup:
Coach Led

Workout:
1k Row
Rest

"Death by Situps"

Workout:
"Filthy Fifty"
50 Box Jumps
50 Jumping Pullups
50 KB Swings
50 Lunges
50 Knees to Elbows
50 Push Press
50 Back Extenstions
50 Wall Balls
50 Burpees
50 Double Unders

Warmup:
Coach Led

Strength:
Work up to workout weight

Workout:
9 Minute AMRAP Ladder
Thrusters x 1 and Toes to Bar x 3
1 Thruster  / 3 Toes to Bar
2 Thrusters / 6 Toes to Bar
3 Thrusters / 9 Toes to Bar
4 Thrusters / 12 Toes to Bar….etc

Due to weather today, we are going to have a strength and skill day.
If you don't have anything you want to work on, do Deadlift

500m Row
Then 2 Rounds
10 Pullups
10 Pass Throughs
10 Back Extensions
10 Good Mornings
10 Air Squats

Strength: work up to a bodyweight squat

Workout:
"Chipper"
100 Double Unders
80 Walking Lunges
60 Box Jumps
40 Shoulder to Overhead
20 Burpees

Warmup:
500m Row
Then 2 Rounds
10 Pullups or Ring Rows
10 Pass Throughs
10 Back Extensions
10 Good Mornings

Strength:
Work up to your workout weight

Workout:
10 Minute EMOM
3 Power Cleans

Rest 2 Minutes
Tabata Situps

Courtesy of SCF

Warmup:
30 Second Plank Hold
3 Rounds
10 Pushups
20 Toe Touches
10 Ring Rows
10 Pushups
Then…
400m Jog
Arm Circles

Strength:
Strict Press…build up to a heavier single

Workout:
400m Farmers Carry
-
4 Rounds
10 Pushups
10 Wall Balls
-

400m Farmers Carry