Burp/Press/Sumo

NOTE: Bring your jump ropes and Lacrosse balls tonight

Warm up:
Pass throughs x20
Shoulder mobilization @ 30sec/arm
Samson Stretch @ 30sec/leg
Flex/IR stretch @ 30sec/leg
(2 times on each stretch)

2 Rounds:
Sit-ups (military style OR K2E) x 10
Pull-ups x 10
Lunges x 10 (5/leg)
DU x10 (Must be double unders if you can do one at a time)

6:30
Mechanics: Press/Push Press/ Push Jerk

7:30
SWOD: Push Press - 1x20 (50% of 1RM)

WOD:
AMRAP (10 min. for 6:30/ 20 min. for 7:30)

Burpees x5
Push Press x10
SDHP x15

Push, Lunge, Jump/TGU

Warm-up x 2 rounds
Pass throughs x10
OH stretch x2/arm
Sit-ups x15
push-ups x 15 (hands off floor)
pull-ups x15
Squats x15
Shoulder Mobilization
Perfect Stretch x2/leg

6:30:
Mechanics: Press/Push Press/Push Jerk

5RFT
10 DB Push Jerk (sub press if needed)
10 DB Lunges (same weight/5per leg)
30 DU/50 Singles

7:30:
Mobility: Hip Range/Adductor/Scap stretch

For Time:
30 Turkish Get-ups (go as heavy as possible without sacrificing form)

RFT

Warm-up x 2
Pass throughs x10
Supermans x10
Sit -ups x10 (Military style)
Lunges x5/leg (10)
Pull-ups x10
Hand Stand Hold x 20seconds

Mobility:
shoulder range
Couch stretch for leg and psoas

6:30 -
Mechanics: DL/SDHP/Med Ball Clean

3 RFT
10 med ball cleans (10#)
12 KB swings (20#)
15 push ups (chest to ground)

7:30 -
Strength - Push Press 5x5 (80% of 1RM)

4RFT
30 Du / 60 singles
25 Weighted Squats (Weight bar)
20 Push ups (hands off floor at bottom)
15 KB Swings (55/35#)

Death by AMRAP

2 rounds
Pass throughs x10
Bear Crawl
Inch Worm x3
Shoulder Mobilization (Just 1 time)
Crab Walk
OH Squat x10
Situps x10 (OR K2E)
Perfect Stretch x2/leg (just 1 time)

6:30
Mechanics: Deadlift/SDHP/Clean

10 min AMRAP
SDHP x12
Push Press x9
Jumping Pullups x6

7:30
Mob: Psaos Standing Stretch

15 min AMRAP
200 m run
24"/20" box jump x 12
Strict Press x6 (75% of 3 rep max)

Lift/Crawl/Burp & Tabata

Warm-up: ALL
Pass throughs
OH stretch
Shoulder mobilization (2min.)
Psoas/hip mob. (1 min per leg)
Jump Rope
OH squat
Supermans

6:30:
Mechanics: Deadlift/SDHP/Burpees
WOD: 3 RFT
Deadlift x10
Bear Crawl x20yrds
burpees x30

7:30
SWOD: Push Press 3x3
WOD: Tabata This

Cool Down: ALL
Cat Scratchers
Flat back knee pull to extension
OH stretch

Lift, Clean Jump

Warm up:
Pass throughs x 10
IR stretch
OH stretch
Lunges x 5/leg
Inch worm x 5
Femur stretch x 20 seconds
Perfect Stretch x 2

2 rounds
OH squats x10
Push Jerk x 10
Sit-ups x 20
Handstand hold x 20 seconds

6:30:
Mechanics: Deadlift/SDHP/Clean
7:30
Mobility: Shoulders

WOD: 5 RFT
10 Power Cleans (heavy DB or weighted pilates bar)
20 Double Unders (40 singles)

Jump, Press, Pull

Warm Up:
Passthroughs x10
Rotator Cuff
Overhead stretch x 2/arm
Lunges x 5/leg
Jump Rope x 30
Perfect Stretch x 2/leg

2 Rounds-
Overhead Squat x 10 (PVC)
Push ups x 10 (hands off floor at bottom)
Supermans x 10
Dips x 10
Handstand Hold For Time

6:30 & 7:30
Mechanic Work - Press/Push Press/ Push Jerk (PVC)

WOD: 21/15/9
Box Jump (24"/20")
DB Push Press (45/25#)
SDHP (75/45#)

Thruster & Swing

Warm Up:
Pass throughs x10
IR Stretch
Overhead Stretch w/bands
Bear Crawl
Crab Walk
Jump Rope x 50
Perfect Stretch x2/leg

2 rounds
Pushups x10
Squats x10
Sit-ups x10
Overhead Squats x10

6:30: Mechanics
Press/Push Press/Push Jerk

7:30: SWOD
Max Pullups OR Barbell Upright Rows

WOD: For Time
DB Thrusters (15/10)
KB Swings (55/35)
50-40-30-20-10