WARMUP
2x5 WALL SQUAT
2x20 AIR SQUAT
2x10 GOBLET SQUAT
2x20 LUNGE(10F/10B)

MAX-OUT
15 MINUTES TO FIND A 1RM FSQ
​
WOD
“Bergeron Beep Test”
EMOM for as long as possible…
7 Thrusters, 75/55
7 Pull ups
7 Burpees

WARMUP
7 MIN RUNNING CLOCK
10 PLATE LAT RAISE
10 PLATE FRONT RAISE
10 OH LEG RAISE
10 PLATE SQUAT
10 BACKWARD LUNGE
10 KANG SQUAT
FOAM ROLL REMAINDER TIME

FITNESS
1)OHS 5X3
2)POWER CLEAN 5X3
3A)5X20 EMPTY BAR REVERSE CURLS
3B)5X20 BANDED TRICEP EXTENSIONS

PERFORMANCE
1-SN 6x1
2-CJ 6x1
3-FSQ 3x1
​
WOD
12 AMRAP
25 PUSH BALL @ 20/14
15 TTB

WARMUP
"One"

FITNESS
1)FRONT SQUAT 3X5
2)FLOOR PRESS 3X5 
3A)6X20 HOLLOW ROCKS
3B)6X10 RING ROWS 

PERFORMANCE
1- PSN 5 x 3
2- PCL + PJK 5 x 3(1+1)
3- OHS 5 x 3
​
WOD
For Time
@135/95
30 PSN
200M WTD RUN (53/35)
30 PSN

WARMUP
100x JUMPING JACKS
100x JUMP ROPE SINGLES
50x SQUATS
30x PUSH-UPS
15x VERTICAL JUMPS

FITNESS
1)PRESS 3X5 (ADD 2.5 LBS)
2)DEADLIFT 5RM
3A)5X200' SPRINT (TOACH AT COD)
3B)5XMAX HS HOLD

PERFORMANCE
1-CJ 5 x 3+1
2- CL PULL 4 x 3
3- BSQ 5 x 5
​
WOD
4 RFT
10 CLEAN
10 PULL-UPS
10 PUSH PRESS
@75/65

WARMUP
"The Standard"

FITNESS
1-BSQ 5x3
2-PSN 5x2
3A-2x10 KB RACK LUNGE (5:5)
3B-2x5 WTD BJ

PERFORMANCE
1-PSN 5 x 2
2-PCL + PJK 5 x 2(1+1)
3A-OHS 3 x 3
​
WOD
EVERY :15 FOR 25 MINUTES
1 DEADLIFT @ 1.25 BW
-DBL OVERHAND GRIP

WARMUP
10-1 BURPEE PULLUP LADDER WITH PARTNER

LIFT
1RM SLED PUSH
1RM SLED PULL

WOD 
WITH PARTNER 
50-40-30-20-10
ALT DB SNATCH (50/30)
WALL BALL (20/14)
HR PUSH UPS
400M RUN TOGETHER

WARMUP
500m ROW FOR TIME
5 WALL SQUAT
10 AIR SQUAT
10 JUMP SQUAT
20 WALKING LUNGE

MAX-OUT
10 MIN TO FIND A 1RM OHS
10 MIN FIND 1 SNATCH + 1 OHS
​
WOD
12 AMRAP
WITH PARTNER
1 PUSH PRESS + 1 PUSH JERK + 1 SPLIT JERK
2/2/2
3/3/3
AXLE BAR HOLD @ 225/135

WARMUP
7 MIN RUNNING CLOCK
10 PLATE LAT RAISE
10 PLATE FRONT RAISE
10 OH LEG RAISE
10 PLATE SQUAT
10 BACKWARD LUNGE
10 KANG SQUAT
FOAM ROLL REMAINDER TIME

FITNESS
1)SQUAT 3X5 (ADD 5 LBS)
2)POWER CLEAN 5X3
3A)5X4 MANUAL RESISTANCE HAMSTRING + DYNAMIC PUSH UP
3B)5X4 CONSECUTIVE BROAD JUMP

​PERFORMANCE
1-6X1 SNATCH; no misses
2-6X1 CJ; no misses
3-6X1 FSQ; no misses
 
WOD
8 AMRAP
3 SNATCH @ 115/75
3 PULLUPS
6 SNATCH
3 PULLUPS
9 SNATCH
3 PULLUPS
12 SNATCH……..

WARMUP
5X JW WARMUP

FITNESS
1)FRONT SQUAT 3X5
2A)5X:30 4 WAY DEAD BUGS
2B)5X3 NINJA ROLL UP TO VERTICAL JUMP
2C)5X:30 MAX PUSH UPS
​3C)5X:30 MAX SIT UPS
 
PERFORMANCE
1-SNATCH  2X5
2-SN PULL 3X3
3-FSQ 3X3
 
WOD
OPEN 13.3
12 AMRAP
150 WB
90 DOUBLE UNDERS
30 RING MUSCLE UPS

WARMUP
10 LEG SWINGS - FRONT TO BACK (r/l)
50' LAT SHUFFLE (r/l)
10 LEG SWINGS - SIDE TO SIDE (r/l)
10 SQUATS
50' HIGH KNEES
50' BUTT KICKS

FITNESS
​1)PUSH PRESS 3X8
2)DEADLIFT 5RM (ADD 5-10 LBS)
3A)3X10 PULL UPS
3B)3X1:00 PLANK
 
PERFORMANCE
1-CJ – 5X2+1
2-CL PULL – 3X3
3-BSQ – 3X5
 
WOD
EMOM 12
EVEN: 6 SQ CLEAN @ 185/135
ODD: 12 HSPU