Strength WOD

Push Press 10/10/8/8 (build up in load)
*After each set do 10-15 push ups then rest about 1 minute 

WOD

15-12-9-12-15
Hanging Clean
Push Jerk
Burpees
15 Minute Time Cap
Fitness: 95/65
Performance: 135/95
Open: 155/105

DRIVE – 6:30pm CFH

10 DB Burpees
10 Goblet Squat
10 Standing DB Strict Press
200 M Run
10 Rounds
25 Minute Cap

Skill WOD

Take 15 to 20 minutes to practice Pistols
if you have pistols try weighted ones or 100 for time

“Serve it up”

2 Minutes on 1 Minute off for 15 Minutes
12 DB Hanging Cleans (1 arm, 6 each side)
12 DB Front Squats (Rack (6 each side)
Max Burpees
Fitness: 95/65
Performance: 115/75
Open: 135/95

DRIVE

Big Running Cindy 
200 M Run
5 Pull ups
10 Push ups
15 Air Squats
30 min AMRAP

Strength WOD

Push Press 6/6/6/6 (3 second pause at the top of each rep)

WOD

10 Push Press
10 Lunges
10 Pull ups
10 Minute AMRAP
Rest 2 Minutes
5 Minutes of
:20 Hollow Hold
:20 Flutter Kicks
:20 Rest
Fitness: 95/65
Performance: 115/75
Open: 135/95
Get ready for some Core work today!

Strength WOD

EMOM for 20 Minutes
EVEN: 3 Power Snatch
ODD: 6 High Box Jumps

WOD

60 Cal Row
30 Burpee Box Jumps

DRIVE 5:30 pm CFH

Every 2 Minutes for 10 Minutes
8-10 Pull ups
10 Bent over DB Rows
10 Bicep Curls
For quality Not Time
From 10-25 Minutes
Min 1: 20 Wall Balls
Min 2: 20 Sit ups
Min 3: 25 Second Side Plank on L and R

DRIVE30 11:30 CFHE

8 Minute AMRAP
Performed between orange posts:
8 Dballs over the Shoulder
DBall shoulder walk down & Back (switch shoulders @ post)
Rest 1 minutes
8 Minute AMRAP
Performed between orange posts:
8 Dballs over the Shoulder
DBall Bear Hug walk down & Back
Coach Hugh with the high box jump!

WOD

1 Minute Max Assault Bike
10 Slow DB RDLS
Rest 2 Minutes
20 Push Ups
30 Sit ups
50 Doubles
Rest 2 Minutes
4 Rounds

DRIVE30 11:30 am 

For 16 minutes, every 4 minutes complete:
200 m Run
20 Single arm press in lunge (10 on each arm)
60 Flutter Kicks
High Plank with remaining time

DRIVE 6:30 pm 

Every 2 Minutes for 12 Minutes
250/200 M Row
Max Plank Hold
Rest 2 Minutes 
Every 2 Minutes for 12 Minutes
20 Reverse Goblet Lunges
Max V-ups

Skill Work 

Pull up Track 
5 Negatives
10 Barbell Rows (overhand grip)
4 Rounds
Muscle Up Track 
5 Ring to Chest Pulls (2 second pause at the top)
5-10 Ring Dips (strict)
4 Rounds

WOD

400 M Run
12 Squat Cleans
3 Rounds
Fitness: 115/75 (15 front squats)
Performance: 155/105
Open: 185/125
This is the beginning of our Pull up/Muscle up track.  It is important that you confidently pick the correct track for you.  It should be based on your goals and current pulling strength.  If you want to get a pull up or get 10 plus kipping pull ups in a row then the pull up track is for you.  If you have a ring muscle up or have over 7 strict pull ups in the bag then the muscle up track is for you.

DRIVE30 11:30 AM 

For Time:
45-30-15
Calorie Row
OH Plate Lunges
Sit ups

17 minute time cap

DRIVE 5:30 PM 

Every 6 Minutes for 5 Rounds
600 M Row
20 Tall Kneeling Arnold Press
20 Leg Lifts
Max Air Squats (or goblet)
 
Tall Kneeling Arnold Press

Strength WOD

Take 15 Minutes to
Find a 1 RM in this Complex 2 Push Press + 1 Push Jerk
(This will be the lift in our new cycle)

WOD

5 Push Press
7 Toes to Bar
9 KB Swings
5 Minute AMRAP
Rest 2 Minutes
5 Push Press
7 Toes to Bar
9 KB Swings
5 Minute AMRAP
Score = Lowest amount of reps in one 5 Minute AMRAP
Fitness: 95/65 (Straight leg swings)
Performance: 115/75
Open: 135/95

DRIVE 6:30 pm 

14/10 Ski Erg Cals
14/10 Cals on the Rower
20 KB Swings
20 Push ups
25 Minute AMRAP
Keith going overhead in his jean cut-off!

Strength WOD

EMOM for 8 minutes
1 Squat Clean + 1 Hanging Power Clean + 1 Jerk

WOD

10 min AMRAP
40 Double Unders
15 DB Squat Cleans
10 Handstand Push ups

DRIVE

12 min EMOM
Min 1: 15 KB Deadlifts
Min 2: 20 Wall Balls
Min 3: Max Low Plank
Rest until the 16 minute mark then
10 Ring Rows
15 Push Ups
20 Sit ups
40 Double Unders (80 Singles)
4 Rounds for Time