Warmup:
Run 550m
Then...2 Rounds
10 Pushups
10 Lunges
10 Good Mornings
10 Passthroughs
10 KB Swings

WOD:
"Bradley"
10 Rounds for Time
100m Sprint
10 Pullups
100m Sprint
10 Burpees

Warmup:
10 Pushups
10 Pullups
10 Air Squats

Strength:
Bench Press 5-5-5

WOD:
EMOM do 5 box jumps (24/18)
in the remaining time do burpees.
Repeat until you have completed 75 burpees

Warmup:
50 Double Unders
Then...2 Rounds
10 OHS
10 Pullups
10 KTE
10 Pushups
10 Passthroughs

WOD:
Start with 45#/33# bar
Complete 5 reps of each movement
Deadlift
Power Clean
Front Squat
Push Press
Then add 10# and repeat until
failure or until 12 minutes is up

Warmup:
2 Rounds
10 Pushups
10 Box Dips
10 OHS

WOD:
As many reps as possible:
5 minutes- Hand Stand Push Ups
4 minutes- Pullups (Strict)
3 minutes- Pistols (alternating legs)
2 minutes- Pushups
1 minutes- Situps

Warmup:
2 Rounds
10 Passthroughs
10 Pushups
10 Pullups
10 Back Ext
10 Situps
10 Air Squats

WOD:
Team or Individual
50-40-30-20-10
Deadlifts (135/95)
KB Swings (53/35)
Situps
Double Unders

25-20-15-10-5
for Individual

Warmup:
 Coach Led

WOD:
3 Rounds
20 Burpee Box Jumps 24/20
20 KB Swings 53/35
20 Double Unders
200m Run

Life as RX Team Competition!!!

Warmup:
2 Rounds
10 Passthroughs
10 Lunges
10 Situps

WOD:
10 Rounds
5 Power Cleans (135/95)
7 Burpees
9 KB Swings (53/35)

Warmup:
Coach Led

Skill Work:
100 reps of V-ups or Knees to Elbows

WOD:
Clean & Jerk (135/95)
Complete as many reps as possible in 10 minutes

Warmup:
Run 550m
then....2 Rounds
10 KB Swings
10 Pike Pushups
10 Lunges
10 Situps
10 Passthroughs

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

Warmup:
2 Rounds
10 OHS
10 Pullups
10 Inchworms

Skill Work:
Pistols   5-5-5
(on each leg)

WOD:
AMRAP: 3 Minutes
6 Overhead Lunges (45/25)
9 Ball Slams (20/14)
12 Situps
Rest 1:00 Minute
Repeat for 3 Rounds Total (9 minutes of work)

Warmup:
Coach Led

Strength:
Deadlift   5-5-3-3-1-1

WOD:
3.5 Mile Run for Time

Warmup:
3 Rounds
10 OHS
10 Situps
10 Pushups
10 Pullups

Strength:
Back Squat  3-3-3-3-3

WOD:
40-30-20-10
Push Press (75/45)
KB Swings (53/35)

Warmup:
3 Rounds
10 OHS
10 Pullups
10 Situps

Skill Work:
As many double unders as possible in 2 minutes

WOD:
Sprint 200m
10 Power Cleans (135/95)
Sprint 200m
9 Power Cleans
Sprint 200m
8 Power Cleans
and so on.....7-6-5-4-3-2-1