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

Warmup:
500m Row
2 Rounds
10 Pass Throughs
10 Lunges
10 Pullups or Ring Rows
10 Situps
10 Pushups

Strength:
Deadlift…build to a heavy single
1-1-1-1-1-1-1 Same #

Workout:
15 Minute AMRAP
8 Ring Rows or Pullups
8 Hand Release Pushups
8 KB Swings
100m Run

Courtesy of SCF

Open Gym!!!

If you need suggestions of what to work on:
Running
Walking OH Lunges
DB Snatches
Farmers Carry
Ring Dips/Pushups
Mobility

Warmup:
500m Row
2 Rounds
10 Pass Throughs
10 Lunges
10 Pullups
10 Situps
10 Pushups
Rest and complete 20 Burpees as fast as possible

Strength:
Power Snatches…build to your workout weight

Workout:
16 Minutes
Evens: 2 Power Snatches-Heavy
Odds: 8 Hspu or Deficit Hspu

Rest Day!!!