Warm Up-
5 Minutes bike or row  —stretch while you are waiting for others to finish
40 Air squats together at the the front of the room… lets fix these movement patterns. Squat therapy.
Fast review of wall balls.. still seeing some unique versions of wall balls.

Strength- Find a squat rack, pair up, two and 3 people per rack.
READ THIS!
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.
Warm up with a few sets of empty bar back squats THEN
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 80%
3 @ 85%
3+ @ 90%  AS MANY REPS AS POSSIBLE

Wod- 12 Minutes
20 Wall Balls
20 Doubles unders or 40 singles
1 Sled Push

Wod-
Murph
.
.
.
.
.
.
April fools!

Team wod. Teams of 2
You will have 10 minutes to warm up before class
Then
wod 1-6 minutes
Establish one rep max of this complex
1 clean
1 Hang Clean
1 Front squat
1 Shoulder to overhead

Wod 2- 14 Minutes
20 wall balls
10 Man makers
Split above how you want
Then run 200 meters together. take your dumbbells with you

Wod 3-
5 minutes max burpees to target, one person works at a time
2 minutes rest
5 minutes max cals on the rower

Total is burpees plus reps

8amEndurance-
6×400 repeats on the post office road with 90 second rest
6×200 on the post office road (I’ll put a cone out) on the post office road
6×100 repeats, same road

9am Mobility

10 am partner wod yayyyyyyy the open is over, we can put barbells back, toes to bar, and pull ups back in partner wods.
5 Minute break between each wod

Wod 1-
10 Minutes partner wod
75 Power snatches (Hero Wod Randy, split work how you want)
with remaining time Perform and Amrap of
20 wall balls
20 burpees.

Score is rounds of wall balls and burpees, split work however you want

Wod 2-
10 minutes amrap- Split work how you want
10 Thrusters
10 Pull ups
10 slam balls

Wod 3
10 Minutes
1 partner competes
5 cal bike
run 100m
Switch partners… and keep going. Score is total rounds

Don’t skip because it’s Friday and running! Attack your weaknesses, don’t avoid them. The guilt of skipping a workout feels worse than the actual workout.
Warm Up-
Run With a med ball.. and a partner
4×10 sets of Push ups (have someone put a plate on your back and try weighted push ups
50 Air squats

Strength
Bench Press
5 @ 40%, 5 @ 50%, 3@ 60%, 5 @ 75%, 5 @80%,
LAST SET AS MANY REPS AS POSSIBLE 85% should be more than 5….

Wod- Going long today-
4 Rounds
800m Run
25 Push ups
25 Air squats (coaches will be calling no reps on air squats)

Warm up
500 M Row
40 Good morning with med ball of empty bar

Squat Clean Review Emom- Everyone squats today
0-2 Minutes 5 Power position Squat clean
2-4 Minutes 5 Hang Position Squat clean
4-6 Minutes 5 Squat cleans
Leave your bar out for deadlifts

DeadLift
5 @ 40%, 5 @ 50%, 3@ 60%, 5 @ 75%, 5 @80%,
LAST SET AS MANY REPS AS POSSIBLE 85% should be more than 5….

Wod
7 Rounds For Times
5 Deadlifts 185/135
5 Hang cleans 185/135
100M farmer carry

*Everyone HOOK GRIP or there will be bars flying everywhere.