BUY-IN: Plyos :30 Bar Hang 15 Squats 5 Burpees Strength WOD: 5min AMRAP of Pull-ups *1min REST 3min AMRAP of Squat Cleans @ 75% of 1RM WOD: 3RFT (20min Cutoff) *250m Row 15 Thrusters (95/65) 12 Wall Ball Shots (20/14) 9 Burpees 50 Double Unders (150 Single Unders) *The 3 x 250m Row can be

Make sure that if you haven’t registered for the affiliate team yet that you do it soon!  You only have until next week to do so.  Don’t wait until the last minute to do it, because thousands of other athletes will do the same thing and the system will more than likely fail like it

BUY-IN: :30 Drills (x2) Jacks Squats Straight Leg Sit-ups Push-ups 400m Run Endurance WOD: 1000m row TT Men > 4:00 = 25 burpees Women > 4:30 = 25 burpees *REST 500m row TT Men > 1:55 = 25 burpees Women > 2:10 = 25 burpees WOD: For Time: (10min Cutoff) 10 – 8 – 6 –

In honor of Valentine’s Day, Coach Junior designed a workout specially for this occasion! BUY-IN: Plyos Mobility WOD: Lunge Stretching Lacrosse Ball on Shoulders/Chest WOD: For Time: (25min Cutoff) 100 L. HPU 150 O. HSQ @ 45lbs 100 V -ups 800m E. ndurance (run or row)/per person *1 Male/1 Female per team * You CANNOT

BUY-IN: 2 Rounds: 250m Row Fence Drills :30 Bar Hang Strength WOD: 3 Rep Max Front or Back Squat (10min) WOD: 5 RFT (20min) 5 Squat-Cleans (155/105) 10 Pull-ups 15 Box Jumps @ 20”

BUY-IN: :30 Drills (x2) Arm Circles Jacks Seal Jumps Squats Gate Swings Strength WOD: 10 x 2 Banded Deadlift 50% of 1 RM on Bar + 25% of 1RM in Band Tension WOD: “Back to Nature” (15min Cutoff) 3 Rounds ? Max Air Squats *Partner #1 will perform ?? *Partner #2 will do Max Air Squats until

BUY-IN: Plyos Mobility WOD: Foam Roller Shoulder Warm-up WOD: 20min AMRAP 50 LHPU 40 Toe-to-Bar 30 Chest-to-Bar Pull-ups 20 V-ups 10 Handstand Push-ups *Keep your intensity level up.  If you start doing singles, modify to keep speed up.

BUY-IN: 20 of Each: Pelvic Raises/Kicks/Table Tops Around the World InchWorm to Scorpion Stretch Endurance WOD: 16 x :20/:10 for total Distance WOD: 15min AMRAP 12 SDHP (95/65) 200m Run/Row 12 Thrusters (95/65) *Alternate each round with either Run or Row

BUY-IN: 3 Rounds: 200m Row 20 Gate Swings 1 Set of Fence Drills Mobility WOD: Wall Stretch Banded Ankle/Squat Hip Flexor Stripping WOD: 21 – 15 – 9 (20min Cutoff – No matter what) Burpees Over the Bar Pull-ups *Each Round begins with 50 Double Unders *When you finish, you have 5 Minutes to find a Max

Make sure to register for the Open and vote for team captains! BUY-IN: 400m Run PVC Warm-up 5pt-Hip Overhead Squat Review Strength WOD: 3 – 3 – 3 – 3 – 3 Overhead Squat # 1 WOD: 7min AMRAP 12 Wall Ball Shots (20/14) 10 Toe-to-Bar #2 WOD: 7min AMRAP 6 Deadlifts (225/155) 9 V-ups