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Strength/Skill: Tempo Back Squats 5-5-5 @ 42x1* *4 secs down, 2 sec pause, explode up, 1 sec pause before next rep. WOD: 7 Rounds of: 30 Sec KB Swings 30 Sec Rest 30 Sec Toes-to-Bar* 30 Sec Rest *we will work on progressions for TTB in class if you cannot do them.

7 Rounds of Kettle Bell Swings & Toes To Bars

Skill: Perfect, Strict Pull-up Review – Lat Activation drills – Hollow body position WOD: Complete the following 3-4 times 400 meter Run 10 Pull Ups (strict) or 5 Muscle-ups (strict – on your knees –toes spot if you need)

3-4 Rounds of Run 400 & 10 Strict Pull-Ups & 5 Muscle Ups

Skill: Front Squat 5-5-5 WOD: Complete the following 2-3 times Tabata Squats (8 rounds of :20 on/:10 off) 50 Sit ups

2-3 times Tabata of 8 Air Squats & 50 Sit Ups

This week we will take a break from the clock. No timed workouts. This is a chance to get back to focusing first on mechanics and good movement. This doesn't mean the workouts will be easy or that they have to be less intense. It just means we won't time your efforts, won't write a score on the board. Only move as fast as you are able to do the movements well. Have fun with the workouts, after all gym time should be playtime. What you do in the gym should enhance your life outside the gym. And while I have your attention, let me ask you a question - are you putting as much effort into your nutrition as you are into your workouts? Go back and review the guidebook you were emailed when you signed up, it is a great starting point for cleaning up your diet. If you need more help let us know and we will point you in the right direction, but ultimately it will be you that needs to put in the hard work and make the commitment. You will be happy you did in the end. Warm- Up: CrossFit Warm-up (10-15 reps of each movement) Skill: Power Cleans – Work-up to heavy single WOD: Complete the following 2-4 times: 15 Power Cleans (60-65% of today’s heaviest) 400m Run

2-4 times 15 Power Cleans (60-65% )

This week we will take a break from the clock. No timed workouts. This is a chance to get back to focusing first on mechanics and good movement. This doesn't mean the workouts will be easy or that they have to be less intense. It just means we won't time your efforts, won't write a score on the board. Only move as fast as you are able to do the movements well. Have fun with the workouts, after all gym time should be playtime. What you do in the gym should enhance your life outside the gym. And while I have your attention, let me ask you a question - are you putting as much effort into your nutrition as you are into your workouts? Go back and review the guidebook you were emailed when you signed up, it is a great starting point for cleaning up your diet. If you need more help let us know and we will point you in the right direction, but ultimately it will be you that needs to put in the hard work and make the commitment. You will be happy you did in the end. Here is your playtime prescription for the day: Warm-up: CrossFit Warm-up as a group. Skill: Rope Climbs and modified rope climbs WOD: After warm-up complete the following 6-8 times: 7 Floor press; body weight (or as close to bodyweight as possible) 1 Rope climb

6-8 times 7 Floor Presses (Body Weight ) & 1 Rope Climb

Strength/Skill: HSPU 5x5 WOD: 5 rounds for time: Run 200m 5 Shoulder to Overhead (145/105 or 65%) 15 Air Squats

5 Rounds of Run 200 & 15 Air Squats

Deadlift 10x2 @ 60% No more than 10 seconds rest between sets. -then- Not for time: 75 Sit-ups or 50 Knees to Elbows

75 Sit Ups & 50 Knees To Elbows & 10 Dead Lifts (60% )