Warm up

20 yard lunge

Forward and reverse

W.O.D

100m run 10 push ups

10m run 10 sit ups

AMRAP

12 minutes

Strength

Trainers choice

Cool down

Warm up

Trainers choice

W.O.D

Sumo high pull

Chin ups

leap frogs

3,6,9,12--

AMRAP 15 minutes

Strength

Shoulder shrug

5 sets of a 10 second hold

Cool down

Warm up

3 minute stepper

25 wall squats

10 ring push ups

WOD

Front Squat 10

Shoulder push ups 5

Front squat 15

Shoulder push ups 10

Front squat 20

Shoulder push ups 15

1 round

Strength

Deadlift

3x3x3x3x3

Cool down

1/2 the warm up

Warm up

2 minute ladder drill

25 supermen

20 jumping knees to chest

W.O.D

Push press

Bear Crawl

Hand release Burpee

8 is the magic #

Strength

Hang clean

4x4x4x4x4

Cool Down

1/2 the warm up!

Warm up

Trainer's choice

Wod

Barbara

20 pull ups

30 push ups

40 sit ups

50 air squats

5 rounds- 3 minute rest in between rounds

Cool down

Trainers choice!

Warm up

25 push ups

25 sit ups

25 wall squats

WOD

Sumo high pull. 15

Plate push up.   10

Double unders. 5

A.M.R.A.P

15 minutes

Strength

Over Head squat

4x4x4x4

Warm up

50 plate twists

100 yard walking lunge

W.O.D

10 burpee box jumps

10 ring dips

5 rounds

Strength

Snatch

2x2x2x2x2x2

Cool Down

1/2 the warm up!

Test Day!!!

Fran!!!

21,15,9

Thrusters (95)

Pull ups!

Warm up

2 minute jump rope

10 toes to bar

25 superman

W.O.D

1 lap

30 American swings

30 knees to chest

4 rounds

Strength

Back squat

5x5x5x5

Warm up

2 minute jump rope

Agilities

W.O.D

8 dead lifts

100m sprint

8 rounds

Strength

5x5x5x5

Press

Cool down

1 Minute jump rope