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Thursday Warm Up 6 Min AMRAP 10 Banded Good Mornings 1 length Burpee Broad Jump 30 Jump Rope singles/doubles Mobility Strength: 12 min EMOM (add some weight to last week) Even: 5 Deadlifts @ 75% Odd: Accumulate 20 sec. L-sit/tuck WOD: 2 mile run for time Cashout: 100 weighted sit-ups  Wednesday Warm up: 6 Min AMRAP 10 OH squat 10 Pass throughs Side lunges 1 length High knees 1 Length Mobility: Foam roll back Banded front rack/hamstring Strength/Skill: Power Clean Clusters @ 75-80% of 1RM power clean: 4 power cleans with 10 sec of rest between each and 2 min between set 5 total sets WOD: 12 min AMRAP 15 Thrusters (95/65lb) 200m Run 
Tuesday Warm up: 6 min AMRAP Duck Hop 1 length Side Shuffle 2 Length Butt Kick 1 Length Marching Soldier 1 Length Mobility: Banded hamstring/pigeon (hip) Strength/Skill: Front Squat 5 sets of 5 (2 sets are warm up) 2 sec descent, 2 sec pause at bottom, explode up Try to increase weight from past weeks WOD: 5 min AMRAP 5 Pull-ups 5 Burpees Rest 3 min 5 min AMRAP Row 150m 15 American KB swing (32/24kg)  Monday: Warm Up: 6 min AMRAP bear crawl 1 length broad jump 2 length 10 overhead sqaut Strength: 10 min EMOM even:30-:45 sec plank Hold Odd:strict pullup 1-10 reps Beg: 1-3 reps w/light band int: 3-7 Adv: 7-1 WOD: Shoulder to OH: 2 min max rep rest 3min 2 min max rep rest 3 min 2 min max rep start with a light weight(50%), then add 10% each set. (10% from previous set) Example: If first set is 135, second will be 148.5 (round up or down), third set is 10% of second set, 163.35(round up or down) can sub with DB if mobility is poor cashout: 1000m row or 800 m run (90% effort) 
Sunday Open Gym Uptown 10 am - 11:30 am Midcity 9 am - 11:30 am Downtown 3:00 pm - 4:30 pm Uptown 9 and 10 am class Midcity 10 and 11 am class + gymnastics @ 9 am and strongman @ 10 am Downtown kids @ 9:15 and group class at 10 am Group wod: Warm up: "In pairs, 6min max calories rowed, switching every 15 strokes Then, 2 rounds: 10 lunging pass thrus 10 strict press 45/33 10 OH squat 45/33 Burgener warm-up In teams for Max Reps FGB style: 1: Thrusters 75/55 2: Dips 3: Box Jumps 24/20 4: Hang Power Snatch 75/55 5: Burpees 6: Rest "17m running clock, teammates rotate through the 6 stations at the top of every minute. Teams will combine total reps at the end of the WOD for a team score." Friday Warm up: 6 min AMRAP 10 Goblet squats Run 100m 10 Roll ups Mobility Strength: Limited Goat(12min): Options: 1) Make up Mon-Thurs, 2) Extra Mobility, 3) 3 OHS ONTM for 10 min 4) 3-5 HSPUs/1 HSPU Neg/:30 Inversion Hold ONTM for 10min WOD: 2 rounds for time 500m Row 25 Wall Ball Shots(20/14) 400m Run 25 Burpees 
Thursday Warm Up 6 Min AMRAP 10 banded good Morning 1 length burpee Broad Jump 30 jump rope Mobility Strength: 12 min EMOM (same weight as last week but adding 1 more set) even: 5 Dead lift (70%) odd: Accumulate 20 sec. L-sit/tuck Deadlift weight should be Tough but with excellent technique WOD: 21-15-9 Shoulder to OH(135/95) Pull-Ups weight should be pretty heavy: something that requires breaking each round in 2 sets sub pull ups with ring row  Wednesday Happy Birthday, Coach Bowen! Warm up: 6 Min AMRAP 10 OH squat 10 Pass throughs Side lunges 1 length High knees 1 Length Mobility: Foam roll back Banded front rack/hamstring Strength/Skill: Power Clean Cluster @ 75-80% of 1RM power clean: 4 power cleans with 10 sec of rest between each and 2 min between sets WOD: “The Chief" (kind of) 5 Rounds for time 3 Power cleans (135/95) 6 Push-ups 9 Air Squats Rest 60 sec between rounds These should be max effort sets. 
Tuesday Warm up: 6 min AMRAP Duck Hop 1 length Side Shuffle 2 Length Butt Kick 1 Length Marching Soldier 1 Length Mobility: Banded hamstring/pigeon (hip) Strength/Skill: Front Squat 5 sets of 5 (2 sets are warm up) 2 sec descent, 2 sec pause at bottom, explode up WOD: "Nancy" 5 Rounds for time Run 400m 15 OH Squats @ 95/65lb 
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