Warm up is a 5 minute bike or row. Meet at the board by 7 after
Review of movements will the rest of the warm up
With a PVC or empty bar do the following EMOM
0-2 Minute 10 Strict Presses
2-3 miuntes 10 power position snatches
3-4 minutes 10 Hang snatches (full or try to ad an overhead squat
4-5 Minutes 10 Snatches from the shin (ground)

Strength- Three weeks into a strength cycle you should have a good idea of your max lift. Today’s lift is STRICT PRESS.
FIRST- Take 90 percent of your one rep max, write it down… that it is the number you are basing the below percentages on. It should be the same number as the last two week (unless you made some minor adjustments)
Do two sets of up empty bar warm ups, or a very light weight
THEN
5 x 40%
5 x 50%
3 x 60%
5 x 75%
3 x 85%
Then as many reps as possible at 95%

Wod- 16 Minute EMOM
Even Minutes- 5 Full snatches or 7 power snatches (135/95)
Odd Minutes-30 Double unders or 60 singles

Watch for details about the muscle gain challenge…..
Warm up-
Row 1000
Meet at the front of the room for 30 Perfect air squats with a 1 second hold at the bottom.. together..
Find a squat rack with some buddies.

Strength- Three weeks into a strength cycle you should have a good idea of your max lift. Today’s lift is back squats.
FIRST- Take 90 percent of your one rep max, write it down… that it is the number you are basing the below percentages on. It should be the same number as the last two week (unless you made some minor adjustments)
Do two sets of up empty bar warm ups, or a very light weight
THEN
5 x 40%
5 x 50%
3 x 60%
5 x 75%
3 x 85%
Then as many reps as possible at 95%

Wod-
30 Burpees
20 Pull ups
100 Meter Walking Lunge with dumbbells at your side
20 Pulls Ups
30 Burpees
Immediately into 800m run.

Sunday Funday
Coaches Choice….
Who’s the coach????

8am endurance- Coaches choice
9am Mobility
10am Chipper- Coaches choice

Who is the coach… show up.. find out… and be afraid… be very afraid…..

Warm Up-
1000 M row.. slow
40 Weighted good mornings. Empty bar or med ball

Grab a bar and put very light weight on it. Go over deadlifts. 2 sets of 15.. very light

Strength – Deadlifts
You should know your one rep max… or at least have an idea.
TAKE 90 Percent of your one rep max and write it on the floor!!!!!
Base all these numbers below off that 90 percent number.
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 80%
3 @ 85%
3+ @ 90%  AS MANY REPS AS POSSIBLE

Wod-
13 Minute Amrap
10 box jumps or step ups
200 M run
5 Ring muscle ups (sub down like this Ring muscle up is rx, then bar muscle up, then  7 chest to bar pull ups, then 10 pull ups. then 10 jumping pull ups or banded pull ups)

On the pull up subs.. mix it up.. WE WANT INTENSITY… if you can do 4 regular pulls ups and have to stop, finish your set with 6 jumping pull ups)