5:30/6:30

Warm up (not for time)
3 rounds
15 Russian twist (20/10)
15 Swimming plank hold
15 Ring rows/rotations
15 Air squat

Dynamic stretches (5 min)
Demonstrate each stretching exercise
Shoulder stretches with resistance band

Strength
Back Squat (1 RM)
6-6-4-2-1

Optimus Prime

Metcon (for time)

Optimus Prime

AMRAP (7 min time cap)
Start with WB, AMRAP for the minute. Then perform 5 back squat at the top of each Minute. Then begin AMRAP of WB again until the time cap.

WB (20/10)
5 Back squats (50% of 1 RM)

9:00

Warm up (not for time)
3 rounds
15 Russian twist (20/10)
15 Swimming plank hold
15 Ring rows/rotations
15 Air squats

Dynamic stretches (5 min)
Demonstrate each stretching exercise
Shoulder stretches with resistance band

Endurance
400 m run (for time)

EMOM
5 rounds
DU 35 (70 SU)

None

Metcon (for time)
TABATA (3 rounds)
(20 sec of work, 10 sec of rest)
Tire Strikes
Tire flips
Box jumps (30/24)
Ring dips (with or without feet)
Battle rope

5:30/6:30

Warm up (not for time)
3 rounds
15 Russian twist (20/10)
15 Swimming plank hold
15 Ring rows/rotations
15 Air squats

Dynamic stretches (5 min)
Demonstrate each stretching exercise
Shoulder stretches with resistance band

Strength
Deadlifts 1RM
6-5-4-3-2-1

None

Metcon (for time)
EMOM (10 min time cap)

5 Deadlifts (50% 1RM)
5 Ring rows with box/bench

5:30/6:30

Warm up (not for time)
3 rounds
15 Abmat situp w/WB (20/10)
15 Swimming plank hold
15 Shoulder pass through each rep move hands closer together
15 Air squats

Dynamic stretches (5 min)
Demonstrate each stretching exercise
Shoulder stretches with resistance band

Strength
Front squat (Concentrate on full range of motion)
8-6-4-4-2-1

None

Metcon (for time)
21-15-9

Pike pushups (24 Box, no box)
Front squat (50% of 1 RM)

5:30/6:30

Warm up (not for time)
3 rounds
15 Abmat situp w/WB (20/10)
15 Swimming plank hold
15 Shoulder pass through each rep move hands closer together
15 HRPU

Dynamic stretches (5 min)
Demonstrate each stretching exercise
Shoulder stretches with resistance band

Strength
Bench Press 3 RM
6-6-5-4-3

None

Metcon (for time)
EMOM 10 rounds

5 Bench press (60% of 3 RM)
5 Box jumps
5 KB swings (40/20)

5:30/6:30

Warm up (not for time)
3 rounds
15 Abmat situp w/WB (20/10)
15 Swimming plank hold
15 Shoulder pass through each rep move hands closer together
15 Air squat

Dynamic stretches (5 min)
Demonstrate each stretching exercise
Shoulder stretches with resistance band

Lift Off

Lift Off

1 RM Snatch
1 RM Clean and Jerk

AMRAP
12 minute time cap

25 pull ups (Box, band, jumping)
25 Long bar bent over rows (95/75)
100 Overhead squat (#45 bar)
50 Box jumps (24/20)
25 Pull ups

9:00

Warm up (not for time)
3 rounds
15 Abmat situp w/WB (20/10)
15 Swimming plank hold
15 Shoulder pass through each rep move hands closer together
15 Air squat

Dynamic stretches (5 min)
Demonstrate each stretching exercise
Shoulder stretches with resistance band

Endurance (for time)
800 m run

Annie

Metcom (for time)
5 Rounds

50-40-30-20 and 10 rep rounds of:

Double-unders (SU 100-80-60-40-20)
Sit-ups