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

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

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

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

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

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