DROM
mobility

WARM UP 
warm to wod weight

WOD
5 min to complete each station.
Rest the remainder and switch to the next station.

#1 5min
10-power cleans(135-95)
15 cal assault
10-power cleans
15 cal assault

#2 5min
200m run
20 wall ball
200m run
20 Push ups
#3 5min
50 DU's
20 hang power snatch(75-55)
50 DU's
10 wall walks

#4 5 min
15 cal row
15 DKB front squat(53-35)
15 cal row
15 pull up

#5 5min
20-burpees
20-Weighted sit ups(45-25)
20-burpees 

DROM
CFTR shoulder mobility
Push Jerk

WARM UP 
3x thru
30 sec push press(bar)
30 sec sit ups
30 sec A/B
30 sec rest 
​
WOD
15 min Amrap
6-bar MU
9-Push jerk(155- 105)
12-T2B

Sub for Bar MU: 
12-C2B
20-Pull ups
25 ring row 

eXpress MOBILITY

eXpress WARM UP 

WOD
5 x 3 min rds
5-1 arm KB C-n-J (L)(53-35)
10c SKIERG
5-1 arm KB C-nJ(R)
​10c SKIERG 

DROM

WARM UP 

WOD
 Back sq 6 total sets: 
1-10-1-20-1-30
Open weight. Choose weight for each back squat set.
All sets have to be unbroken. ​

eXpress MOBILITY

eXpress WARM UP 

WOD
Hero Jenny
20 min amrap
20-OHSQ(45lbs)
20-back sq
​400m run ​

DROM

WARM UP 
4 x's thru
30 sec row
30 sec sq
30 sec rest
30 sec HR Push up
​
WOD
4 x 4 min rds
10-DKB SDHP(53-35)
50m front rack carry
10 wall ball
15 cal Assault 

eXpress MOBILITY

eXpress WARM UP 

WOD
Rowing hard deck row the pace shown for as long as possible or 500m
1:35/500m
1:40/500m
1:40/500m
1:45/500m
1:45/500m

DROM

WARM UP 
6 min amrap
10-push up
10-Sq
5-pull up

WOD A
30-Box Jump
30-C2B
30-Russian swings(97-70)
30-goblet sq
30-K2E
30-Push press(95- 65)
30-wall ball
30-Burpees
30 Hip ext(95-65)
30 cal Assault (28 min cap)

WOD B
20 min AMRAP
250m row
15-Candlestick to pistols(off roll)
​7-HSPU 

DROM
Squat

WARM UP 
3rds
(5 min cap)
15-wall balls
20 DU's

SKILL/DRILL
  Squat clean thruster

WOD
3rds
800m run
10-Squat clean thruster (135/95)
(17min cap) 

eXpress MOBILITY

eXpress WARM UP 

WOD
5 x 3 min rds
7-DKB Sq. clean thruster (53-35)
​12 Assault bike 

DROM

WARM UP 
4 X's thru
30 sec bent row(bar)
30 sec Wall ball
30 sec sit up
30 sec rest 

STRENGTH
work up past wod weight
​
HERO WOD
ARTIE
20 min amrap
5-pull ups
10-push ups
15-Air sq
5-pull ups
10- Thrusters (95- 65) 

DROM
Deadlift

WARM UP 
warm to wod weight

WOD
Dead Lift 
​1-1-1-1-1-1-1 

eXpress MOBILITY

eXpress WARM UP 

WOD
5rds
15-KB Sumo DL (70-53)
10-Russian Swings
5-Head cutters
​10 cal Assault 

DROM
Shoulder Mobility

WARM UP 
3 x's thru
30 sec Jump rope
30 sec DKB bent row
15 sec push up
15 sec rest 

WOD
6 x's 4 min rds
10-DKB push press(53-35)
10-pull ups
15 cal A/B
10-DKB Russian swings
10-T2B 

eXpress MOBILITY

eXpress WARM UP 

WOD
5rds
20-Dumbbell Lunge(50-35)
​10-Burpees 

DROM
OHSQ/ MOBILITY

WARM UP 
4 x's thru
15 sec HS hold
30 sec row
30 sec American swing (Light)
15 sec rest 

STRENGTH/SKILL
work up to and beyond
power Snatch

WOD
12 min ladder
Power Snatch (95-65)
wall ball
​ 3,6,9,12,15.... 

eXpress MOBILITY

eXpress WARM UP 

WOD
4rds
20-Lateral wall ball (24-20)(alt sides)
20-Med ball to wall ball sit up
20-Pull ups
​200m run