Warm up Runners warm up - jj, etc Walking w/ twist High skips Cardio 3 mins Michael Phelps PVC PUSH UP WARM UP -3’s Power Cleans pro WOD...

Warm up 10 laps out back w/ OH KB 3 mins cardio 2 mins jump rope 2 mins static stretch Abs circle pvc 1-arm Rows 4x6 WOD 4 Rounds of: 8...

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...