WARM UP: Foam Roll / Lacrosse Work 2 Laps around the building Quad Stretch on box x 2 Hamstring Stretch with bands SKILL WORK: Good Mornings with bar x 7 Front Squat with bar x 7 WOD: 4 x 1 Back Squat Attempt a PR (not for Newbies) Finish 3×2 BS within 90% of 1RM [...]

WARM UP: Foam Roll / Lacrosse Work 250 Meter Row x 2 High Knees High Skips Skip for hight Broad Jumps down & back STRETCH: Quad Stretch on Box x 2 Hurdler Stretch x 2 Shoulder Stretch with bands WOD: 4x 1 Snatch/1 OHS @ 80% Minimum 20 Min Cap w/Warmup Reps 25 Double Unders [...]

WARM UP: Foam Roll / Lacrosse Work 400 meter row / 30 sec rest / x 2 Broad Jump down 5 Burpees Broad Jump back 5 Burpees 2 Rds SKILL WORK: 7 Power Jerks 7 Split Jerks 2 Rds WOD: 40 Wall Balls Then, 10 Goblet Squats 6 HSPU or Power Jerks 7 RDS, Then… [...]

WARM UP: 100m row 20secs rest x6 tabata situps SKILL WORK: Good mornings x7 Back Squats x7 2rds WOD: “Diane” 21-15-9 Deadlifts HSPU’s RX=225/155 3 Push Press 2 Jerks 60% 1 RM every minute on the minute 4 Minutes

WARM UP: 400 Meter Run 20 Slam Balls 400 Meter Run 10 Slam Balls 2 Mins Stretching SKILL WORK: 2′fers (wallball) 2 x 10 WOD: Choice of : Flight Simulator 5-10-15-20-25-30-35-40-45-50 45-40-35-30-25-20-15-10-5 15 min cap OR 35 Double Unders 20 Sit Ups 16 OH Lunges 5 RFT RX=45/35 (plates)