WARM-UP: 250 M Row 2x’s: 10 Good Mornings 10 Push Ups 5 Inch worms Quick plyos SKILL: 2x’s: (16min cut) 2:00 to complete each: 400 M Run 400 M Row 20 Cal on bike 2:00 rest WOD: For Reps: (15min) 5Min to complete each: *1min rest between stations 1) 600m run ME Push Press (135/95)

WARM-UP: PVC Warm Up Pass Thru Fig 8 Stretch Hammies/Shoulders OHSQ *gradually narrow SKILL: Kettlebell single arm OHSQ 10 Min: 4×10 OHSQ (5 per side) WOD: Partner WOD:(13min cut) 5 Rounds: (each, alternating) P1: 10 Thrusters (95/65) 15 V-ups 20 Bar Jump Overs P2: Rest *1 round is complete when both partners have each done

WARM-UP: 2 Rds: 20 Seal Jumps 10 Air Squats 10 RR 10 SLSU 10 Push Ups 1 Set Fence Drills   SKILL: 10 Min EMOM: M1: 3 Front Squats (155/105)(from ground) + 5 Burpees M2: 15-20 Hollow Rocks WOD: “Nicole” AMRAP in 20 min: 400 M run ME Pull Ups

10 a.m. class today ONLY! NO 4 p.m class today. “Filthy Fifty”   To celebrate the 50th Superbowl!

WARM-UP: Quick Plyos 3 Rds: 10 RR 10 Air Squats SKILL: Dumbbell Lawn Mower Rows on Bench (10min) 3 x 10-15 Each side (no rest between sides) *:90 rest between sides WOD: Partner Chipper (20min) P1: 200 M Run P2: Works on Chipper: 200 Double Unders 100 Sit Ups 80 KB Swings 60 KB SDHP

WARM-UP: 400 M Row Fence Drills 3 Rds: Cindy 5 Pullups 10 push ups 15 Air Squats SKILL: Tabata 8 Rds of each: Air Squat Push Up Sit Up WOD: 7 Min AMRAP: 3 Thrusters (100/65) 3 C2B Pull Ups 6 Thrusters 6 C2B 9 Thrusters 9 C2B 12 Thrusters 12 C2B…..

WARM-UP: PVC Warm Up WOD: 24 Min: Min 1-8 Build to Heavy OHSQ Min 9-16: Build to Heavy Push Press Min 17-24: Build To Heavy Back Squat Cash out: 100 reps your choice: V-ups TTB Hollow Rocks

WARM-UP: 200M run 2 Rds: 20 Jumping jacks 20 Seal jumps 20 Banded Pull aparts 15 Air Squats 10 SLSU SKILL: 3×5 Dumbbell Man Makers WOD: Waterfall Style Teams of 4: 300M Row 12 DB Sq Clean (55/35) 20 LHPU 20 Russian Twist w/plate *each side (25/15)