WARM UP: The New Deal… Junk Yard Dog Coach B Warm-up Trainer Dictated Dynamic Warm-up Skill Work: Deadlift WOD: Heavy Day!!! Deadlift 5-5-3-3-1-1 Lets get some PRs!!!!!

WARM UP: The New Deal… Junk Yard Dog Coach B Warm-up Trainer Dictated Dynamic Warm-up Skill Work: SDLHP WOD: “Air Force WOD” 20 Thrusters #65/#95 20 SDLHP #65/#95 20 Push Press #65/#95 20 OHS #65/#95 20 Front Squats #65/#95 Perform 4 burpees at the beginning of each min. There is a 25min Time cap on [...]

WARM UP: The New Deal… Junk Yard Dog Coach B Warm-up Trainer Dictated Dynamic Warm-up Skill Work: BN Push Press WOD: HEAVY DAY!!! Push Press- 2-2-2-2-2-2-2 (behind the neck) Then: Tabata Sit-ups

WARM UP: Run 200m or Row 250m 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups Agility Work: 4-rounds Cone Drill and 1-Agility Ladder WOD: “Nasty Girls” 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang power cleans [...]

WARM UP: Run 200m or Row 250m 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups Agility Work: 4-rounds Cone Drill and 1-Agility Ladder WOD: 6 Rounds for Time of: 200m- Run 30- Double Unders 1- Rope Ascent

REST DAY!!!

WARM UP: Run 200m or Row 250m 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups Agility Work: 4-rounds Cone Drill and 1-Agility Ladder Mobility WOD: Work out the shoulders and upper back with lacrosse ball!!! 5 min each side!!!! [...]

WARM UP: Run 200m or Row 250m 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups Agility Work: 4-rounds Cone Drill and 1-Agility Ladder WOD: 8min AMRAP of: 8- Deadlifts #135/#185 8- Knees to Elbows 8- Ring Dips

WARM UP: Run 200m or Row 250m 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups Agility Work: 4-rounds Cone Drill and 1-Agility Ladder WOD:Heavy Day!!! Press- 5-3-1 Front Squat- 5-3-1