Individual WODs

Warmup:
Coach Led

WOD:
10 Minute AMRAP
20 Jump rope singles
5 Pushups
Rest 3 Minutes
10 Minute AMRAP
20 Burpees
5 Clean and Jerk
Rest 3 Minutes
10 Minute AMRAP
20 KB Swings
5 Med Ball Situps

?????

Warmup:
Coach Led

Skill:
Plank Holds
Handstand Holds

Strength:
Clean and Jerk
3-3-3-3-3-3-3

WOD:
1000m Row as fast as possible

Warmup:
Coach Led

WOD:
"Filthy Fifty" Backwards

50 Double Unders
50 Burpees
50 Wall Balls 20/14
50 Back Extensions
50 Push Press 45/33
50 Knees to Elbows
50 Walking Lunges
50 KB Swings 53/35
50 Jumping Pullups
50 Box Jumps 24/20

Bike Ride
Approximately

7 Miles

Warmup:
Coach Led

Strength:
Power Clean 5-5-5

WOD:
3 Rounds
10 Back Squats
20 KB Swings

Rest Day!

Warmup:
Coach Led

WOD:
"Annie"
50-40-30-20-10
Double Unders
Situps

Then...Mobility for the remaining time!!!! Don't skip this part

Warmup:
Coach Led

Strength:
Deadlift 5-5-5

WOD:
3 Rounds
400m Run
12 Back Squats
21 Box Jumps

Warmup:

Coach Led

Strength: 

Back Squat 5-5-5

WOD: 

3 Rounds

15 Pushups

30 Weighted Lunges (front rack)
15 KB Swings

Team WOD:

Warmup:
Coach Led

WOD:
3 Rounds
1:00 Minute at each station
Count total reps for round (like fight gone bad)

Burpees
Push Press
Box Jumps
Thrusters
Ring Rows

Rest Day!!!