WARM-UP: 200m Run 20 Kicks (total) 200m Run 20 Walk Lunges (total) 200m Run 20 Pelvic Raises 200m Run 20 Squats Group 3:00 Stretch SKILL: 10 RM BSQ (18:00) Perform at minimum 3 sets of 10 reps after the 2 warm-up sets. Percentages below are ideally 2 x 5 warm-up sets 50% x 10 60%

WARM-UP 9 min Warm up EMOM: M1: Row M2: 10 Light KBS (full) M3: 10 SL Sit Ups Foam Roll 5 min SKILL: KB Farmer Carry Shuttle relay w/ Partner: 8 rounds alternating: 1 shuttle run w/ 2 KB’s (24/16) 10 min cut WOD: 2 Rounds of 2 Min Stations (22:00) ME DB Snatch (55/35)

The gym will be closed today while we are hosting our annual women’s event A League of Their Own Challenge.  Below is a workout you can do at home or the local park.  Get outside, be active and come stop by the event to cheer on our Mission ladies! WARM-UP: 400m Run Plyos WOD: 5

REMINDER- We will NOT have evening classes (4:30 & 5:30), due to ALOTO set up. Last class is our noon hour! WARM-UP: Everett Warm Up: Knee Circles Hip Circles Torso circles Arm circles 20 Jacks 20 seal 20 Lunges 15 Squats 10 Push UPs 3 Min group stretch SKILL: 10min: Build to Heavy Front Squat

WARM-UP: Plyos SKILL: Sled sprints!( 15min) Teams of 3 Relay Style for time: 4 Rounds: Across Lot and Back one time *add plates each round Ladies start with 15’s and add 15’s each time Men start with 25’s and add 25’s each time WOD: For Time: (15min) 20-18-16-14-12-…..2 Sit Ups 2-4-6-8-10-12…. KBS    

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