clean,push,jump,lunge

WARM-UP
Shoulder Reset
Passthroughs x10
Overhead Stretch x2
Lat Stretch x 2
Perfect Stretch x2
Crab Walk
Bear Crawl
Inch Worm
Supine Pull-up x10
Samson Stretch

Mechanics: Deadlift/SDHP/Clean
WOD:
3RFT/5RFT
5 Squat Cleans
10 Push-ups(hands off floor)
10 M Broad Jump
10 M Lunge

Sumo it up

warm-up
Pass throughs
shoulder reset
OH stretch
Lat Stretch
Rotator Cuff Warm up
hip/psoas stretch
couch stretch
side to side mobility

2 Rounds
pushups x10
pull-ups x10
OH squats x10
Lunges x10 (5/leg)
supermans x10

6:30:
Mechanics: Deadlift/Sumo Deadlift High Pull

WOD: AMRAP 12 minutes
12 sit-ups
12 box jumps
12 SDHP

7:30:
SWOD: Push Press 3,2,1 (80/85/90%)
WOD: AMRAP 20 minutes
6 shoulder press
9 SDHP
12 Sit-ups

'Murph'- scaled

For Time:
1 mile run
100 push ups
100 sit ups
100 squats
1 mile run.

Scale accordingly.

The Unknown

Warm up:
Pt. 1-
Pass throughs
Rotator Cuff WU
Shoulder Mob.
Lat Stretch/ Tricep on the wall
Overhead Stretch

Pt. 2-
Sit-ups x20
Push ups x20
Jump Rope x20
Squats x20

Pt.3 -
Samson Stretch
Couch Stretch
Perfect Stretch
Flexion/IR (Pigeon) Stretch
Sit at bottom of squat (1 minute)

6:30: Mechanics - Squat/Front Squat/Thruster

5RFT/3RFT
15/10 Sit-ups
15/10 Box Jumps
15/10 Thrusters

7:30: SWOD - Push Press 1x25 @ 55% 1RM
"The Unknown"

'Nancy'

Warm up:
pass throughs x10
Shoulder reset
OH Stretch
Wall - stretch
Samson Stretch
Flexion/IR Stretch

2 rounds
Jump rope x25
Sit-ups x20
Push ups x15
Lunges x10
Pullups x5

6:30;
Mechanics: Squat/Front Squat/ Overhead Squat

7:30: Push Press 1x20 @60% + 5lbs.

WOD: 'Nancy'
6:30 - 3 RFT/7:30 - 5RFT

400m run
Overhead Squat 15 reps (45/27 bar)

Heartbeat

Warm-up:
pass throughs x10
lat stretch
shoulder mobility
perfect stretch
calf stretch
Lunges x10
Jump rope x20 (DU)

mechanics:
squat/front squat/hang clean

SWOD:
Push Press - 5x5 @85% 1rm


WOD: AMRAP 15 minutes
8 burpees
10 sit-ups
12 KB swings (55/35)

Cool down:
cat scratchers
static hamstring box stretch
Lacrosse ball on shoulders/back

Going Crazy

Warm up:
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch x3
Overhead Stretch x3
Perfect Stretch w IR & Flexion x3
Side lunge Stretch x3

2 Rounds: Med Ball Toss WU
Overhead x10
Side to Side 5/side
Chest Pass x10
Under Hand x10

6:30
Mechanics: Squat/Front/Overhead


WOD: For Time
10 Jump Ropes
25 Walking Lunges
30 Supine Pull-ups
25 Box Jumps (24"/20")
30 Push-ups
25 Kettlebell Swings (55/35)
30 Sit ups (Unanchored/Military)
25 Thrusters (35/20)
30 Supermans
25 Push Press (35/20)
10 Deadlifts (55/35)

run/squat/push

Mobility Warm-up:
Pass Throughs x 10
Glutes to Ground hold (relaxed back) x 1 minute
Shoulder mobilty on bar

Lat stretch
Couch Stretch
Flex/IR leg stretch

2 rounds:
sit-ups x15
lunges x 10
pull-ups x5
bear crawl-down
crab walk-back
perfect stretch

6:30:
Mechanics: Squat Clean & Jerk

WOD:
3 RFT
200 m run
10 Squat Cleans
20 pushups

7:30:
Strength - Push Press 3x5 (85% of 1RM)

WOD:
4 RFT
200 m run
12 Front Squats (45#/35#)
24 pushups (chest to ground)