Mobility:
10 Side lying shoulder rotation
10 Bent over T-spine rotation
10 Prone Y
10 Scapula pull downs
10 Push up plus
**Shouler Mob with ball

Warm up:
500 m row
(3 rounds)
10 push ups
10 back extensions
10 DB shoulder press
10 Hollow rocks

Work out of the Day:

Perform EMOM, adding 1 rep per round until failure of:

Dumbbell floor press
(starting at rep 11)

Recovery:
Ball roll pecs/tris

post rounds to comments.

Mobility:
10 Wall Ankle Mobs.
10 Split Stance Kneeling Adductor Mobs.
10 Lateral Forward Lunge
10 Shin Box
+ Elbow Mobility

Warm-Up:
(2 Rounds)
10 Lateral High Knees
Cariocas
10 High Knee Skip
10 High Knee Tuck
Cariocas
High Knee Run
Butt Kick Run
2 Wall Walks
15 Seal Jacks

Workout of the Day:

AMRAP in 25 Minutes of:

7 CTB Pullups
14 OH Alternating Lunges (45/25)
28 Feet Anchored Situps

Recovery:
Foam Roll
- Lats
- T-Spine
Ball Roll
- Glutes

Soft tissue: Before class!

Mobility:
10 Good mornings
10 Half kneeling adductor dips
10 Mo money
10 Yoga plex
10 Squat to stands
10 Hip swings

Warm up:
500 m row
Sampson stetch
Burgner warm ups
3 Rounds:
5 Wall balls
7 Pull ups
9 Knees to elbows
11 Hip extensions

Skill: Hang Squat Clean

Work out of the Day:

5 rounds for time:

10 Deadlifts 135/95
5 Hang squat cleans 135/95
15 Push ups

COOL DOWN/STRETCH

Post times and thoughts to comments.

Hey Gang!  Don’t forget that tonite is the the first night of FRIDAY NIGHT LIGHTS.  We will be doing the Games Open WOD at 6PM.  Come and participate (even if you are not doing the open), several of us are!  Oh…and if not for the WOD, at least come and cheer the team on.  This is a BYOB event (Bring Your Own Buddy).  We know that some of your friends are wondering what in the beegeebers you are doing (cause you talk about it all the time…lol:))).  Bring them to check it out.  See ya There!

Soft Tissue:
Foam and Ball Roll Prior to class start time.
Priorities
- Adductors
- Glutes
- Quads
- Calves

Mobility:
10 Scorpion Stretch
10 Iron Cross
10 Groiner
10 Lunge w/rotation
10 Reach-Roll-Lift
10 Prone T

Warm-Up:
(3 Rounds)
5 Burpee Box Jumps
7 Pullups
9 Squats
+ Elbow Mobility

Eric Says “Ready for the lights”

Workout of the Day:

3 Minute KB Swings
3 Minute V-Ups
2 Minute KB Swings
2 Minute V-Ups
1 Minute KB Swings
1 Minute V-Ups
**Score is total Reps**

Post score and thoughts to comments

Soft tissue:
Please come in 10 min before class for soft tissue work

Mobility:
10 Half kneeling adductor dips
10 Wall ankle Mob
10 Wall hip flexor mob
10 Lateral forward lunge
10 Yoga plex

Warm up:
15 Seal jacks
15 Jumping jacks
15 Straight leg march
10 Forward lunge
10 Figure 4
10 High knee tuck
High knee skip
High knee run
Butt kick run
10 Backward lunge
10 Air squats
10 Inch worms

Skill: Running drills

Work out of the Day:

For time:

2 mile run OR row

Recovery:
Foam roll

Post times and thoughts to comments.

Soft tissue:
Foam roll:
IT bands
Adductors

Ball roll:
Pecs
Infraspinatus
Calves

Mobility:
10 Lying shoulder rotations
10 Bentover T-spine rotation
10 Prone Y’s
10 Mo money
10 High knee tuck to lunge
10 Single leg deadlift

Warm up (2 rounds):
Burgner warm up
15 jumping jacks
10 step ups
5 toes to bar
5 burpees
10 hurdlers
15 seal jacks

Work out of the Day:

For time:
21-15-9
HSPU
Box jumps (24”)
Snatch (95/75)

Post time and thoughts to comments.

Thank you all for your feed back on the possible new class time, it’s helped a ton.  Stay tuned, we’ll announce the new time and start date real soon!!  Also, we have 10 new students that just finished up with On-Ramp, and they will be joining you in class today!   Make sure you introduce yourself and help them feel welcome (you guys are the best at that!). 

Coach Tom and I have been talking this morning about possible solutions to the full class size at 6:00 am. We thought opening a 7am (Tuesday and Thursday) would help. We also were wondering if a 5:00 am class Monday thru Friday would be of value to all you regular 6 am-ers. We are only going to do one of these options, so we need the feed back of all you regular 6 am-ers…. This new class time would require a minimum of 6-10 people to be committed at least 3 days/week. Coach Tom and I are committed to be there for you, you just need to be committed to show up. So please think about it, and post your thoughts! I will be hanging up a sign up/interest sheet at the box for both Monday thru Friday at 5am and Tuesday and Thursday 7am. 6am-ers, please let us know which would be of more value to you!