MOBILITY

WARMUP
Coaches Choice

SKILL/STRENGTH
 work up to Dead lift weight

WOD
​15 min Amrap
5-Dead lift (305-215)
10-Pull up
15-wall ball
Every 3 min 7 Burpees

​eXpress MOBILITY

eXpress WARMUP

WOD
7rds
7-DKB dead lift (97-70) (suit case grip)
9-parallette shoot thru(2ct)
12 cal A/B

MOBILITY

WARMUP
H. Power clean + jerk
​
WOD A
Running clock
3 min Amrap
air powered cal of choice
rest 1 min
then
1 rd
30-Hang power clean + jerk (135-95)
30-T2B
then
3 min amrap
air powered cal of choice
1 min rest
then
2 rds
15-H.power clean + jerk (115-85)
15-T2B
then
3 min amrap
air powered cal of choice
1 min rest
then
3 rds
10-H.power clean + jerk (95/65)
10-T2B

​WOD B
for time
30-DKB C-N-J(53-35)
30-DKB burpees
30 cal ski
20-DKB C-N-J(53-35)
20-DKB burpees
20 cal ski
10-DKB C-N-J(53-35)
10-DKB burpees
10 cal ski

MOBILITY

WARMUP
30 sec HS
hold
30 sec sq
30 sec DU
30 sec rest
​
SKILL/STRENGTH
Squat Snatch
​1-1-1-1-1-1

WOD
11 min amrap
10-Sq snatch(95- 65)
10-Single ring chin ups 

​eXpress MOBILITY

eXpress WARMUP

WOD
12-KB snatch(53-35)(6/6)
25-DU's
250m row

MOBILITY

WARMUP
Coaches Choice
​
PARTNER WOD
(40min cap)
60-cal A/B
60-B/J overs
60-Power cleans(135-95)
 60-T2B
60-push press
60-B/J overs
60-Power cleans
 60-T2B
60-push jerks
60-B/J overs
60- cal A/B

MOBILITY

WARMUP
4 X's
30 sec DU's
30 sec sq
30 sec row
30 sec rest

DROM
Deadlift

WOD
3 min amrap
25 Dead lift (225-155)
12-Pull up
12 cal Choice
3 min rest
3 min amrap
20-Dead lift (255-185)
12-Pull up
12 cal choice
3 min rest
3 min amrap
15-Dead lift (275-205)
12-Pull up
12 cal choice
3 min rest
3 min amrap
10-Dead lift (305-225)
12-Pull up
12 cal choice

​​eXpress MOBILITY

eXpress WARMUP

WOD
4rds
20-DKB walking lunge (53-35)Suit case grip
15-Pull up
10-Burpee

MOBILITY

WARMUP
3X's
30 sec med ball clean
30 sec lunge
30 sec rig hang
30 sec rest

DROM/SKILL
Backsquat

WOD
4 X's 5 min rd
25-back squat (135-95)
15-Power cleans

​​eXpress MOBILITY

eXpress WARMUP

WOD
4 x4 min rds
15-KB OHSQ (26-16)(left)
12 cal ski
15-KB OHSQ (Right)
12 cal ski

MOBILITY

WARMUP
5 min Amrap
10-Push ups
10m bear crawl
20-DU's

SKILL/DRILL
Power snatch

STRENGTH
Power snatch
15 min to work up
to and beyond wod weight

WOD
​5rds
5-Power snatch (185-125)
5-bar facing burpees
400m run

​eXpress MOBILITY

eXpress WARMUP

WOD
50,45,40,35......5
5,10,15,20........50
Cal row
sit-ups

MOBILITY

WARMUP
4 min Amrap
Cindy

STRENGTH
Push press
Find a heavy
double

WOD A
20 min EMOM
min 1-15 wall ball
min 2-10-Pull ups
min 3-11 cal A/B
min 4-20-Push press(75-55)
min 4-20 sit ups

WOD B
5rds
10-Stones to shoulder (114-95/65-95)
15-Russian swings (AHAP)
20 cal Ski

MOBILITY

WARMUP
3 X's
30 sec squat
30 sec push up
30 sec A/B
30 sec rest​

​STRENGTH
front squat
3-3-3-3-3

PARTNER WOD
12 min amrap
12-Front sq (185-125)
9-burpee over bar
6-Bar MU

​eXpress MOBILITY

eXpress WARMUP

WOD
5rds
15-DKB bench press
10-DKB front squat
20 cal A/B

MOBILITY

WARMUP
Coaches Choice

PARTNER WOD
100 cal row
(Switch every 25 cal)
Then
100-Hang sq. clean(115-85)
50-Synchronized burpee over bar
100-Plate OH Lunge(45-25)
400m Goblet rack carry (switch as needed)
100-DB snatch (50-35)
100-Wall ball sit ups
50-KB SDHP (97-70)
Then
100 cal row