Meet at the chalk board at the top of the hour. Stretch or row or run if you are there early. If you are there late (which happens more in the summer) jump into class at that point. Don’t fall behind.
Warm up-
4 Rounds
5 Strict Pull Ups
10 push Ups
15 Squat
Run 200m

Strength- Strict press. DO NOT add 5 pounds onto last week. Use the same max number as last week. Just 2 more weeks to go then we start a new strength program
5@40%
5X50%
3×60%
3×80%
3X85%
Amrap @ 90%

Wod
4 Rounds For Time
15 Deadlifts (95/65)
15 Hang Power Cleans (95/65)
15 Shoulder to overhead (95/65)
1 Sled push

Meet at the board at the top of the hour. If you are there early DONT start your warm up. work on your weaknesses or mobilize. everyone has 100 unbroken double unders right? Everyone has weighted pistols, pull ups, perfect push ups right??  there is plenty to work on for everyone no matter what level of fitness you are at.
Warm up- Row 500
after last Friday its time for more squat therapy
30 wall squats with 1 second hold, Get through these so we can get going on these squats.

Strength- Back Squat. DO NOT add 10 pounds onto last week. Use the same max number as last week. Just 2 more weeks to go then we start a new strength program
5@40%
5X50%
3×60%
3×80%
3X85%
Amrap @ 90%

Wod-
For Time:
100 Wall Balls (20/14)
50 Cal. Row
30 Burpee Pull Ups

Come in, get a bar ready, warm up. Be ready to go by 10:10

Tampa Bay Games Floater Wod practice
Wod 1
Teams Of 2
Partner 1 does a minute of cleans
Partner 2 does a minute of clean and jerks
Rest 3 minutes
The switch so you can see who does better at what

Wod 2
10 Minutes- split work how ever you want
10 Man Makers
Run 200 Meters together

Wod 3
12 Minutes- Split work however you want
20 Front Squats 135/95
20 Burpees

It’s that time.
8am Endurance-
There is a reason a track is 400 meters around… because running 400’s makes you a better runner!
Hate Running- 6×400 with 90 break.. push yourself. these should all be at a fast pace
Kind of like Running 8×400 with 90 second break
Like running 10×400 with 90 second break.
If at any time your pace drops 15 seconds… for two 400’s in a row.. its time to call it day. Keep a fast pace on all of these.. control your pace on the first two.

9am Mobility

10 Am partner wod (thanks Mike Conran)
100 Cal row
80 KB swings
60 wall balls
40 burpee box jumps
60 wall balls
80 Kb Swings
100 Cal row

Warm Up-
5 minute row, then
SQUAT THERAPY
25 air squats against the wall
THEN
25 ohs with pvc

Grab a bar
0-2 minutes 8 Power position power snatch
2-4 8 Hang position power snatch
4-6  8 hang position full snatch plus or hang power snatch plus OHS

Strength-
Sets of 2 (no dropping the bar) hang power or hang full snatch
2,2,2,2,2,2, build up to heavy double.

Wod
2 rounds for time
25 Power snatches
25 Burpees