WARM UP: 2 Rounds: 10 Cal Bike 10 Russian Swings 10 American Swings 10 Ring Rows 5 Burpees SKILL: Banded Stretching: Hips and shoulders WOD: Double TABATAS (25 min) :40 Effort :20 Rest for 5 Rounds Airdyne Sprint Burpees To Plate Kettlebell Swings Double Unders Pull Ups

WARM UP: 1 set fence drills 10 Squats with Wallball 10 inch worm+push up 10 Lunge to instep 10 SLSU SKILL: 7 Min EMOM 2 Heavy Thruster *from ground 3 Burpee Over bar WOD: 15 Min AMRAP: 7 Clean and Jerk 9 WBS to a 10” target 11 Sit Up’s with Wall Ball    

WARM UP: Plyos SKILLS: Alternating with a partner: 800 M Run 600 M Run 400 M Run 200 M Run WOD: 3 Rounds for Time: 16 Kettlebell Alternating Step Up’s 20 V-Ups 16 KB Alternating Lunges 20 Hollow Rocks

WARM UP: 200m Run 20 Jumping Jack 20 Seal Jumps 10 Lunge to Instep 5 Inch Worm + PU 30 Banded Pull Aparts 10 “Power Y” with the band SKILL: Max complex of Squat Snatch+Hang Squat Snatch WOD: “Randy” 75 Power Snatch for time  

WARM UP: Plyos SKILL: Death by T2B WOD: 25:00 EMOM M1 – 20 SB over the bar throws M2 – 20 Banded Tri Pull Downs M3 – 20 Jump Squats to A Plate M4 – 1:00 plank hold M5 – REST

WARM UP: 2 rounds 150 M Row 5 Strict Pull ups/ring rows 5 Inch Worm 10 push ups 10 Banded Squats SKILL: Seated DB Shoulder Press on 12in Box: 15-12-10-8 WOD: Teams of 3: Team 3,000m row + AMRAP P1: 1,000m Row P2 and P3: Alternating rounds of: 5 DL 7 Pull Ups 30 DU

WARM UP: PVC: 10 Pass thru 10 Good morning 10 front squats 10 Push Press 10 Thrusters SKILL: 3RM Thrusters WOD: For time: 800 M Run 30 Front Rack Lunges 15 Burpees 400 M Run 20 FR Lunges 10 Burpees 200 M Run 10 FR Lunges 5 Burpees

WARM UP: Before Wod 3 rounds of: 5 Ring Rows 5 Push Ups 5 Jump Squats SKILL: MO-BI-LI-TY WOD: “The Chief” 5 Rounds of 3min AMRAP/1 min rest 3 Power Cleans 6 Push-Ups 9 Air Squats  

WARM UP: Quick Indoor Plyos SKILL: Teams of 3: 3 Rounds each of: P1: C2C Sled Push P2: ME Slam Ball Over Shoulder P3: Rest WOD: 16 Min EMOM M1: 15-20 Russian KBS M2: 20 Hollow Rocks M3: 12-15 Box Jumps M4: 40 Mountain Climbers  

WARM UP: 3 Rounds of: 5 Pull UPs 7 Push Ups 9 Air Squats C2C Run SKILL: 4 Sets of Max Effort Weighted Pull Ups WOD: 5 Min to complete each segment 400 M Run ME HSPU 400 M Run ME TTB 400 M Run ME Double Under 400 M Run ME Calories on Bike