Lifting Heavy Things

Spealler Warm-up

Dynamics: x1
40 Sit-ups (frog/triangle style)
30 push-ups (strict)
20 squats
10 pull-ups
Then - PVC mechanics of lifts

Max Effort (ME) - Deadlift
(5,5)5,5,5
2 warm up sets of 5 then try to find a new 5 rep max PR

Dynamic Effort (DE) - Box Squat
(2,2)2,2,2,2,2
For Dynamic Effort lifts you will complete 2 warm-ups rounds of each movement and then 5 rounds of STRONG and POWERFUL squats to a box (increasing load properly each lift)
rotating through with just enough time to change weight as needed.

Lift, Sprint, Jump

Dynamics: Spealler Warm-up/then light weight deadlifts

SWOD: 3x3 Deadlift (Heavy 3 Set/Rep)

WOD:
Lift things/sprint/Jump over things

TGIF!

FOR TIME
100 sit-ups (triangle style if possible./ Military style if not)
100 Mountain Climbers
100 pushups
100 Mountain Climbers
100 sit-ups

Run up swing and jump

Mobility:
Shoulder Reset
OH Stretch
Couch Stretch
Hamstring Stretch
Prone Press

Dyanmics x2
OH Squat x10
Double Unders x15 (30 singles)
Push-ups x15
Mountain climbers x20 (10/leg)
Triangle sit-ups x20

WOD: 3RFT
400 m run
5 Muscle ups (15 pullups/15 dips)
15 KB swings (55/35)
30 Jumping Squats

Push, Pull, Run

Mobility: OH Stretch/Calf Stretch/Bulgarian squat
Dynamics: x2
15 DU (30 singles - Jump Rope)
15 Up-Downs (burpees without the push up or the jump)
15 Knees 2 Elbows (K2E)

Mechanics Review: Push Press/SDHP

SWOD:
3x3 - Push Press
(2 warm up sets then 3 working sets at 80-85% of 1Rm)

WOD: 3min AMRAP x 3, with 1 minute rest
10 Push Press (75/45)
10 SDHP (75/45)
100 ft sprint. 

Refreshed and renewed

Mobility: Squat Mechanics review (mechanics/consistency/intensity review)
Dynamics: 8 med ball tosses x 2
(OH toss/side rotation toss/chest toss/sit up toss)


WOD: For Time (Task priority)
100 Flutter kicks (each leg is 1 rep)
100 mountain climbers (each leg is a rep)
50 supermans
50 push-ups
25 DB Hang Squat Clean (scaled to Power Clean)

Fun with Weights

Move a weight, a certain distance fast!

See you tonight!

Push, Jump, Swing, Sit

Mobilizing for Position:
Shoulder reset
Oh Stretch
Rotator Cuff warm upCouch Stretch
Bottom of squat

Dyanmics: x2
Pass throughs
Inch Worm w/ push up x5
OH Squats x10
Box Jumps x15
Double Unders x20 (40 singles)


SWOD:
5x3 - Kneeling Shoulder Press


WOD: 15 Min AMRAP
5 Handstand Pushups
10 DU's (20 singles)
15 KB Swings
20 Sit-ups