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WARM UP

400m Run

Everett Warm-up

PART I

– Strength –

12 Min to Find 10RM Back Squat

– Performance –

4 Rounds:

Curb to Curb Run

10 Back Squats (135/95)

– Conditioning –

4 Rounds:

Curb to Curb Run

10 Goblet Squats (24/16)

PART II

For Time:

50 Double Unders

15 Thrusters (95/65)

30 Sit-ups

40 Double Unders

10 Thrusters (95/65)

30 Sit-ups

30 Double Unders

5 Thrusters (95/65)

30 Sit-ups

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WARM UP

Curb 2 Curb Run

20 Jumping Jacks

100m Row

10 Ring Rows

Curb 2 Curb Run

10 Step-UpsĀ (each leg)

100m Row

10 Push-Ups

PART I

3x 250m Row (Sprint!)

*Work in Groups of 3 or 4

PART II

4 Rounds:

Shuttle Run

20 KB Step-Ups (24/16)

10 Ring Dips

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WARM UP

200m Run

PVC Warm-Up

Barbell Warm-Up

PART I

Strength Option:

10 Min EMOM

1 Clean (Any Style)

*Find 1 RM

Performance Option:

10 Min EMOM

5 Hang Power Cleans (Build Up Each Round)

5 Burpee Over Bar

Conditioning Option:

5 Hang Power Cleans (95/65)

ME Burpees

PART II

4 Rounds for Time:

3 Hang Bears (135/95)

15 Pull-Ups

200m Run

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WARM UP

:30 Drills x 2

Seal Jumps

Lunge 2 Instep

Kang Squats

Push-Ups

Plank

PART I

**We will explain how this programming works in class today!

Strength Option:

6 Min EMOM

5 Shoulder to Overhead

(Work up to 5 Rep Max for the Day)

Performance Option:

6 Min EMOM

5 Shoulder to Overhead + 10 Situps

PART II

12 Min AMRAP:

3 Push-ups

3 Box Jumps (24/20)

3 KBS (24/16)

6 Push-Ups

6 Box Jumps

6 KBS

9, 9, 9…

12, 12, 12…

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