Monday

Warm up:
Foam roll.
50 jumping jacks.
Bear, high kicks, butt kickers, broad jump.
PVC pass trough, around the world and good mornings.
6 min EMOM:
4 push press – medium weight

4 rounds:
300 m run
15 HSPUs

Hero Friday

Warmup:
Foam roll.
Lunges, bear, high kicks.
Glute activation – 20 each (squats, fire hydrants, bird dogs). PVC work.

Coe
10 rounds:
10 thrusters (95#/65#)
10 ring push-ups

EMOM Thursday

Warmup:
3 min partner medball toss.
Cross the gym: bear crawl, broad jump.
2 X (30 jumping jacks, 20 sit-ups, 10 push-ups).

10 min DU practice – critique of things seen in yesterday’s WOD

EMOM 21 min:
1 – 15 KBS
2 – 50 flutter kicks
3 – 6 burpees

Wednesday

Warmup:
Foam roll.
50 jumping jacks.
20 sit ups.
10 push-ups.
PVC work.
Review overhead barbell movements.

EMOM 9 min:
min 1-3 strict press
min 4-6 push pres
min 7-9 push jerk.
Adjust load accordingly

5 rounds:
20 DUs (60 SUs – 40 mixed)
10 alt Db Snatch + one arm OHS

Heavy (1) Tuesday

Warmup:
Foam roll.
Cross the gym – bear, lunge, high kick, 1/2 sprint X 6.
2 rounds of Cindy slowly.
PVC work.

15-12-9-6-3 Power cleans.
Increase weight each set targeting 70-80% 1RM for final set. Rest as much as needed between sets but try to go unbroken on each set.

Happy Monday

Warm up:
Foam roll.
75 SUs
20 x squats bird dogs push-ups
PVC work.

12 min AMRAP:
200 m run
6 DL (255#/185#)
8 C2B pull-ups
10 wallballs (20#/14#)

Way too hot Friday

It’s too hot to be in the gym. So get it over quick. Fran? Diane? How about Grace.

Warmup:
Foam roll.
200 m run.
10 mountain climbers
10 kne raises
10 side kick through.
3 min partner med ball toss.
PVC – pass through and around the world.

Grace: 30 C&J for time (135#/95#)

Heavy Day 2

Warmup:
Foam roll.
Lunges, bear, high kicks.
Glute activation – 20 each (squats, fire hydrants, bird dogs). PVC work.

Snatch: 3-3-3-3-3
Back squat: 5-5-5-5-5

Happy Birthday Mindy

Dirty Thirty

Easy warmup:
Foam roll.
30 jumping jacks.
Bear, High kicks.
PVC work.

For time – 30 each of:
Box jump, 24 inch box
Jumping pull-ups
Kettlebell swings
Walking Lunge
Knee raises
Push press (MT bar)
Sit-ups
Wall ball shots
Burpees
Double unders

Heavy Tuesday

Warmup:
Foam roll.
Cross the gym – bear, lunge, high kick, 1/2 sprint X 6.
2 rounds of Cindy slowly.
PVC work.

Snatch balance: 1-1-1-1-1-1-1
Snatch pull: 1-1-1-1-1-1-1