Warm up-
3 rounds
200 m run
10 Overhead squats with PVC
10 push ups

Barbell EMOM
6 Snatch High Pull
5 Hang Power Snatch
6 Power Snatch Balance
5 Power Snatch

ST: Power Snatch 3×2 70% 3×2 75% 2×2 80%
At least 3 or 4 sets to warm up to your 70

5 Rounds
7 DB Clusters (RX 70/50)
7 Bar Muscle Ups (sub chest bar pull ups, pull ups, assisted pull ups)

Warm Up
16 Min EMOM
1. Heel Touches
2. Star Plank
3. Hollow Body
4. See The Light Sit Ups

Spend 15 minutes practicing the movements in DT, make sure you do 3 to 4 rounds with an empty bar, in the correct order, so you are not confused when the wod starts.

“DT” 5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks 155/105

Last day to order shirts. The sheet is on the desk!

Weight Vest Wednesday

Warm Up
2 Rounds
150m Row
7 Good Mornings
7 Squat Therapy Reps
7 Shoulder Rolls

Strength
Strict Press 5-5-5-3-3-2-2 75%-80%-85%

VESTED (OPTIONAL) Wod
21 Front Squats (RX 135/95)
21 KB Swings (70/53)
400m Run
15 Front Squats
15 KB Swings
400m Run
9 KB Swings
400m Run

*Remember to keep your arms wide apart and swing only to eye level if don’t want to scratch your arms all up while wearing a vest and doing KB swings.

Don’t be a loser. Get your Flag Shirt! Order sheet is on the desk. Only one more day to order.

“Tabata Tuesday” Warm Up
20 on/10 off
Plank Hold
Sit Ups
Air Squats
Burpees
Burpees
Air Squats
Sit Ups
Planks Hold

Workout of the day
40 seconds on 20 off for 4 rounds
So for the first 4 minutes you will performing wall balls, 40 seconds of work and 20 seconds of rest… the next 4 minutes you will be performing sit ups. 40 seconds work 20 rest.. and on and on through each movement.
1. Wallballs
2. Sit Ups w/WB
REST 2Min
3. Bike Cals
4. Bar/Ring Hang
REST 2 Min
5.HSPU
6 REST 2 min
7.Wallsit
8. OH KB Walk

Don’t forget to order your stars and stripes shirts! Order form is on the desk. If your order isn’t on the sheet you are not guaranteed a shirt.

Dumbbell Warm Up-All with a light DB
3 rounds
7 Strict Press 7
7 Dumbbell Squats
7 PVC Pass Throughs
7 Single arm overhead dumbbell squats

Strength
Overhead squats- If this movement just isn’t working for you we still want you to practice with and empty bar or pvc pipe and have separate bar where you can sub front squats for overhead squats
ST: Overhead Squat 5-5-5-3-3-2-2 75%-80%-85%

Wod-
15 Min AMRAP
40 Double Unders
20 DB Hang Clean and Jerk (70/50)
40 Double Unders
20/15 Cal Row