Warm up:  500 m row, 10 pass thrus, windmills, good mornings, ohs, pp; 5 plyo push ups, 10 db 1 arm press, 10 swings, 10 ball slams, 10 mb wall tosses


Mobility:  banded dislocates, pull aparts, face pulls, Jimmy Buffets

Skill Focus: Bench

Warm up:  300 m run/row; 2x 10 Prisoner squats, 10 db shoulder press (light), 10 sit ups, 5 chin ups

Mobility:  Front Rack (bands, pvc), hips/glutes (lax & foam roll)

Skill Focus: Front Squat
Warm up and build to a. . .

Warm Up: bear crawl, 10 walking lunges, duck walk, 25-meter side shuffle,
180-degree turn, 25-meter side shuffle, 50-meter back pedal

SkillFocus: front squats

WOD:
32 Jumping jacks
16 DB front squats

Warm up: 400 m run; cone/sprint drills

Skill Focus:  SPRINTING Mechanics
6 x 200 m @90% effort 60 s rest btwn

All levels*

5 rds of ea:
:40s work :20 s rest
Burpees
Ball slams 20#14#
Russian twists 45#/25-35#

Warm up: 400 m run; 10 arm cir for/bk ea arm; 10 hs shoulder taps/30 s hold, 10 pvc/light good mornings, 10 ball slams, 10 ball cleans

Mobility:  hips/shoulder/glutes

Skill Focus: Power Clean
Warm up and build to working weight

Warm up: dead bugs; 400 m run, 2x db snatch x10, goblet squats x 10

Skill Focus: Back Squat Warm up to working weight

Back squat 3 x 3 @90% of your 3RM

WOD:
w/ a partner alt rds/”rest”

Level 3

Warm Up: 10 vertical jumps, 5 pull-ups, 5 push-ups, 10 squats, 3 cartwheels,
200-meter run

Skill Focus:  push jerks

WOD:
2 x 6:00
12 push jerks
10 jump-over burpees

Semi Pro Division

Dynamic warm up
Partner up to verify/count/spot if needed for all but met con

10 min to find power clean 1 rm
10 min 1 attempt (set) max reps back squat 1.15% bw males / bw females

Skill/Focus:  20 min dynamic warm up and mobility focus

WOD:

Level 2 & 3
7 t2b
14 hollow rocks
21 supermans
200 m run

Level 1
7 kte or other mod if needed
14 hollow rocks mod as needed

Warm up:  400 m run, 10 pass thrus, 10 windmills; 2x:  15 s hs hold, 10 squats, 8 db snatches, 6 close grip push ups

Skill Focus: OHS
Warm up thoroughly and build to a. . .

OHS 3 RM:  Levels 2 & 3
OHS Technique/mobility:  Level 1