Mobility:

Squat Prep

Strength/Skill:

Back Squat

5-5-5

WOD:

21-15-9 Rep rounds of:

Sumo Deadlift High Pulls (95/65)

Overhead Squats (95/65)

Post weight and time to comments.

Mobility:

Bully Stretch

Strength/Skill:

Ring Dips

WOD:

5 rounds for time of:

7-Ring Dips

14-Pull ups

21-Box Jumps (24"/20")

Post time to comments.

Mobility:

Skater Stretch

Strength/Skill

GHD Sit ups

WOD:

7 Rounds for time of:

10-calories on rower

10-GHD Sit ups

10-Wall ball (20/14)

Post time to comments.

Mobility:

Athlete's choice

Strength/Skill

OFF

WOD:

"Cindy"

AMRAP in 20 Minutes

5-Pull ups

10-Push ups

15-Air squats

Post number of rounds to comments.

Mobility:

Runners Stretch

Strength/Skill:

Overhead Walking lunges

WOD:

5 Rounds for time of:

50 foot overhead walking lunges (45/35)

21-Burpees

Post time to comments.

We will be closed this Friday, Saturday and Monday. We will be back to a normal schedule on Tuesday. Sweat shirts and tee shirts should be here on the 23rd!!! They are all American made, which was harder to do than you think... The shirts are 25.00 dollars and the sweat shirts are 38.00 dollars.

Mobility:

Bully Stretch/Paleo chair

Strength/Skill

Power clean

3-3-3

WOD:

5 Rounds for time of:

15-Kettlebell swings (55/35)

15-Power cleans (95/65)

15-Box jumps (24"/20")

Post weight and time to comments.

Mobility:

Pigeon stretch

Strength/Skill

Press

5-5-5

Rope climb technique

WOD:

3 rounds for time of:

3-Rope climbs

50-Double Unders

25-Wall ball (20/14)

Post weight and time to comments.

Mobility:

Couch Stretch

Strength/Skill:

Athlete's choice

WOD:

Every minute on the minute perform

7-Deadlifts (135/95)

5-Dumbbell Thrusters (35/25)

3-Box Jumps (24/20)

till you can no longer finish round in that minute.

Post number of rounds to comments.

Mobility:

Shoulders

Strength/Skill:

Wall walk-ups

WOD:

21-15-9

B/W Back Squats

Pull-ups

Wall walkups

Post time to comments.

Mobility:

Glute/Low back

Strength/Skill:

K-bell swings

WOD:

1000 meter row

25-Kettlebell swings

750 meter row

50-Kettlebell swings

500 meter row

75-Kettlebell swings

Post time to comments.

Mobility:

Samson stretch

Strength/Skill:

Weighted Pullups

5-5-5

WOD:

4 Rounds for time of

400 meter run

25-Box Jumps (24/20)

25-Ring Pushups

Post weight and time to comments.

Mobility:

Shoulder band stretch

Strength/Skill:

Toes through rings

WOD:

AMRAP in 20 Minutes

5-Handstand pushups

10-Toes through rings

25-Double unders

Post rounds to comments.

Mobility:

Athlete's choice

Strength/Skill:

Romanian deadlift

5-5-5

WOD:

"Karen"

150-Wallball for time (20/14)

Post weight and time to comments.

Mobility:

"Bully Stretch"

Strength/Skill:

500 meter Sprint

WOD:

21-18-15-12-9-6-3 rep rounds of

Sumo Deadlift High Pulls (75/55)

Push Jerk (75/55)

Post 500 meter time and WOD time to comments.

Mobility:

Front rack position

Strength/Skill:

Make-up

WOD:

AMRAP in 20 minutes:

5-Thrusters (95/65)

5-Burpees

5-Pullups

Post number of rounds to comments.

Mobility:

"Femur thru butt"

Strength:

Deadlifts

5-5-5

WOD:

"Diane"

21-15-9 rep rounds of:

Deadlifts (225/155)

Handstand Pushups

Post weight and time to comments.

Mobility:

Samson Stretch/Calf stretch

Strength/Skill:

Rope climb

WOD:

10 Rounds for time:

10-Box Jumps (24"/20")

1-Rope Climb

200 Meter run

Post time to comments.