Warm up 3 Rds. Of Bands 2mins Cardio 2 mins Michael phelps Arm circles PVC Strict Presses WOD 16 min AMRAP 6 Thrusters (65/95) Lou, Matt,...

Warm up Runners warm up (jj’s T’s…) Cardio 5 mins Static stretch 2 mins Band stretch 3 mins Run 2 lap Ring DIPS 5x5 (if you have them...

Warm up 3 mins 333’s- 3 push ups 3 sit ups 3 squats 4 mins cardio Michael Phelps 1 min jump rope PVC WOD “ BIG BEAUTIFUL BURN” 3...

Warm up Everyone chooses 1 or 2 movements then coach picks remaining moves!!! WOD TABATA Push ups 4 mins :30/:30’s alt Power Snatches...

Warm up Runners warm up 3 Rounds of: 2 min cardio 1 min static/band Stretch Then, Michael Phelps PVC SNATCH Balance w/ PVC/ then, Bar...

Warm up Bands - lunge walks, T, bow n arrow Cardio - 4 mins 20 Monkey Jumps Abs Circle PVC CLEAN PRO WOD 4 wall Walks 16 P. Cleans...

Warm up 4 mins Cardio 1 min hole sit 3 mins band/static stretch 1 min bar hang 2 mins 1/2 Tabata Dying Bugs 1 min plank hold PVC 1-arm...