Warmup: 10 minutes of:

200 meter run,

12 Reverse lunges,

12 Back Extensions,

12 KBS,

12 Ring Rows

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Strength: Back Squat: 3x8

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WOD: For Time:

10! of:

Power Clean 135/95#,

Bar Facing Burpees,

2x DU's

**Programming update! Beginning today - Tuesday and Thursday will be Endurance Days (there will be no other posted workout). Since we prescribe to periodization, and this phase is Endurance —> that will be our singular and coached program for those days during class times! Athletes can continue to utilize the space during open gym times for other workouts or programming :)

Warmup: 10 minutes of:

10 jumping jacks,

10 alternating reverse lunges,

10 plated calf raises,

10 banded hip flex extensions

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WOD: 6 Rounds for time: ~ 45 minute CAP

800 meter run,

1 minutes rest,

20 burpees,

1 minutes rest

Warmup: 3 Rounds ~ not for time:

10 cal ski erg,

10 KB RDL,

10 ab mat situps,

10 ring rows

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Strength: Deadlift 6!

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WOD: For Time:

100 lunges, then,

5 Rounds of

15 Wall balls 20/14,

12 KBS 55/35#,

9 Pullups