Warmup
Strength:
Front Squat (3×5)
WOD:
3 Rounds:
500 m Row
50 Sit-ups
25 Squats
post time to comments…

Warmup
Strength:
Deadlifts (3×5)
WOD:
20 minute AMRAP
5 Thrusters
7 Hang Power Cleans (HPC)
10 Sumo Deadlift High Pull (SDHP)

Rest Day…you deserve it!

Fight Gone Bad IV
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next [...]

Warmup
Strength Training:
Back Squats (3×5)
WOD
Using a 45 pound bar complete 1 squat the first minute, 2 squats the second, 3 the third… continue in this manner until you can no longer complete the requisite number of squats within the one minute interval.
Need a little more? “Active Rest” - complete burpees during wait time between squat sets
…for [...]

“Fight Gone HEAVY…and TABATA”
In this version of “FGB,” scale the weight up! …and do it in Tabata intervals.
Class A – 95# sdlhp & push press, 24” box jump, 20# wall ball to 11.5′ target
Class B – 75# sdlhp & push press, 24” box jump, 16# wall ball
Class C – 55# sdlhp & push press, 20” [...]

Warmup
Strength Training and WOD:
Bench Press
1-1-1-1
-rest-
6 rounds, for time:
150 single unders
25 squats

Rest Day

Saturday Morning WOD
Tabata - 20 seconds of work/10 seconds of rest x 8
and one minute transition between the following stations:
Push press
Squats
Row (for calories)
Wall ball shots
Burpees

Warmup
Strength Training:
Shoulder Press (5×5)
WOD
Fran
21-15-9
Thrusters (M 95#/W 65#)
Pull-ups