WARM-UP: Plyos SKILL: SLED WORK!! Teams of 3 or 4: 4 X 1:00 Max effort sled push (90/50) WOD: 14 Min AMRAP: 10 Pull-ups 20 WBS (20/14) 200m Run

WARM-UP: 3 Min: 20 Jumping jacks 20 Seal jumps 20 Air squats 20 Straight leg sit ups Burgner warm-up SKILL:   Kettlebell Floor Press 3X12 floor presses WOD: For Time (20:00) 50 DUs 30 Sit-ups 20 Power snatch (95/65) 50 DUs 30 Sit-ups 15 Power Snatch 50 DUs 30 Sit-ups 10 Power Snatch

WARM-UP: 3 Rounds of :30 drills Jumping jacks Lunges Bar hang Squats Push-ups SKILL: 4X8 Bulgarian Split Squats (Each leg) WOD: 3 Rounds for time: 10 Squat clean (115/75) 15 Pull-ups 20 V-Ups 400m Run

WARM-UP: 3X’s 10 PVC pass through 10 Good mornings 10 PVC OHS 5 Inch-worms to a push-up SKILL: PVC game WOD: 20 Min EMOM M1: 12 KBS M2: 10 Goblet squats M3: 8 Burpees M4: Shuttle run

WARM-UP: Jump Rope Outdoor plyos SKILL: 1 Mile run for time WOD: Chipper (25 Mins) 10 Plate G2O 10 Plate OH lunges 10 Russian Twists (each side) 200m Run 20 Plate G2O 20 Plate OH lunges 20 Russian Twists (each side) 400m Run 30 Plate G2O 30 Plate OH lunges 30 Russian Twists (each side)

WARM-UP: :30 Drills X 3 Jumping jacks Air squats Push-ups Straight legged sit ups SKILL: 4X6 Bench Press *Build to a heavy set WOD: 20-15-10 (18 min cut) T2B Thrusters (95/65) Bar Jump overs (each side)    

WARM-UP: Everett warm up SKILL: Banded shoulder/chest/hip mobility WOD: Waterfall Style 4 Rounds, Teams of 4 300m Row 20 Front rack lunges 20 LHPU 30 Hollow rocks  

WARM-UP: Plyos SKILL: Ten 100M Sprint Every :90 for 15:00 WOD: AFAP in 10 Minues 2-4-6-8-10……… Power Clean (135/95) Box Jump Overs    

WARM-UP: PVC: Pass through Figure 8’s Good mornings Upper body stretching SKILL: 3Xs: 10 Weighted push-ups ME Push-ups WOD: 12 Min AMRAP: 10 Burpees 15 KBS (24/16) 20 Sit-ups  

LABOR DAY WEEKEND SCHEDULE Sunday- NORMAL class schedule Monday: 8am and 9am classes ONLY WARM-UP: 3 Rounds 15 Air Squats 10 Inverted Ring Rows 15 Lunges (each leg) 10 Push ups WOD: 20 Minute AMRAP 400m Run 10 Pull ups 10 Thursters (115/75) 30 Ab mat sit-ups