Warm-up:
10 Minutes of Moving
Dynamic Stretching

Workout of the Day

Run 5K

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Warm-up:
2 Minutes of Jump Rope
3 Rounds
10 SDHP
10 KB Swings
5 Ring Dips
7 Step-ups (each leg)
5 Burpee side laterals

Warm-up FUN!!!!

Workout of the Day:

Games Open WOD Week 2
Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24” box

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Warm-up:
750m Row
Hip/Shoulder Prep

Skill:
Power Snatch Review

Way to stay steady Ethan.  We are Proud of You!

Workout of the Day:

2 Rounds for Time of:
10 Hang Power Snatches #95/#65
5 Rounds of Cindy
10 Hang Power Snatches #95/#65
5 Rounds of Cindy
10 Hang Power Snatches #95/#65

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Warm-Up:
500m Row
3 Rounds
10 Squat
10 Sumo Deadlift High Pull
10 Jumping Pull Up
10 Dumbbell Power Cleans
+ Hip/Shoulder Prep

Power:
Push Press 3-3-3-3 (90% of Shoulder Press 1RM-Straight Sets)

Workout of the Day:

AMRAP in 20 Minutes of:

5 Burpees
5 Squat Cleans #95/#75
5 Thrusters #95/#75

Recovery:
Foam Roll/Ball Roll-Quads

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Warm up:

3 Rounds:

10 Push balls
Partner wheel barrel walks/25 feet
10 Shoot throughs
10 Partner med ball drills/over & under
10 Long jumps

Work out of the Day:

5 Rounds for time:

5 HSPU
15 KB/DB swings
15 Box jumps 24”

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Warm-up:
3 Rounds
15 Jumping Jacks
15 Split Jacks
15 Seal Jacks
15 Power Skips
10 High Knee Tucks
High knee Run
Butt Kick Run
10 Figure 4’s
10 Straight Leg March
10 Walking Lunges
10 Backward Lunges
Backward Skip
Backward Run
10 Prisoner Squats
5 Inch Worms

Workout of the Day:

AMRAP in 20 Minutes of:

5 Deadlifts (70% 1RM)
10 Pullups
15 V-ups

Recovery:
Foam Roll- Hamstrings/IT Bands

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Great Work Everyone.  This was a solid 13 weeks of Strength Based Training.  Great commitment.  The payoff will be big!

Warm-up:
600m Run
3 Rounds
Burgener Warm-up
10 Archer Rows
10 Medball Cleans
10 Hollow Rocks
10 Good Mornings (pvc)

Joe and Steve gettin after “Elizabeth”

Workout of the Day:

Power Cleans (40%x8, 50% x 6, 55% x 5)= warm-up
75% x 5, 85% x 3, 95% x AMRAP

...then…

7 Rounds
5 Squat Cleans (45% of 1RM Power Clean)
5 Ring Dips

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