Schedule: 5am row & 5:30-KC 12:00pm-Dan 4:30pm Barre-Dallas 5:30pm-Dan 7:00pm-Dixy Workout of the Day: FOR TIME- 600m run (Arapaho and back 2x’s) 50 sit-ups 40 walking lunges 30 deadlifts (155,105) 20 deficit handstand push-ups 4”,2.5”/scale with strict deficit push-ups (hands on plates 4”,2.5”) 30 deadlifts 40 walking lunges 50 sit-ups 600m run  

Schedule: 5:30am-Dan 12:00pm-Dan 4:30pm, 5:30pm, 7:00pm-Carina Workout of the Day I) Pause front squats 6×2 II) For Time 21 thrusters (75,55) 15 pull-ups 21 wallballs (20,14 to 10’,9’) 15 pull-ups 21 single arm dumbbell thrusters (50,35) 15 pull-ups  

SCHEDULE: 5:30am-Dixy 12:00pm-Dan 5:30pm-Johnny moondog Workout of the Day: I) Establish a max of the following shoulder to overhead complex: 1 push-press 2 push-jerk 1 split jerk II) For Time: 100 double unders 25 wallballs (20,14 to 10’,9’) 75 double unders 25 handstand push-ups (scale with push-press 95/65) 50 double unders 25 sumo deadlift high-pull…

Schedule: 5am row and 5:30am-KC 12:00pm-Dan 4:30pm barre-Dallas 5:30 and 7:00pm-Franco WOD: warnup: handstand walking progressions and practice (shoulder prep etc) I) Anderson Squats 6×3 II) 4 rounds for time: 10 Overhead lunges (115,75) 5 wall walks ***rx+=30’ hs walk 10 Overhead squats (115,75) 30 sit-ups  

Schedule: 5:30am-carina 12:00pm-kc 4:30 & 5:30pm-Dan 7:00pm-Franco WOD I) 10 rm touch and go Deadlift II) every :20 Complete: -2 deadlifts (225,155) -3 burpees over bar ***minimum work requirement is 6:00 min. if you fail to comple work w/in :20, drop to 2 burpees, if you still fail to finish then drop to 1 burpee….

Schedule: 5am and 5:30-KC 12:00pm-Dan 4:30-Barre 5:30pm-Dan 7:00pm-Dixie I) Seated Strict press 5×3 II) 8 rounds of 2:00 on/1:00 recovery 200m run 3 power cleans (185,135) Amrap box jumps in remaining time (24,20) ***1 min rest after each round. Track box jumps

Schedule: 5:30am-Dan 12:00pm-KC 4:30pm-Carina 5:30pm-Carina 7:00pm-Carina Carina’s week of guest programming Day 1: I) Strength: 1&3/4 back squats 4×8 II) chest to bar “Cindy” 20 min amrap 5 c2b pull-ups 10 push-ups 15 air squats ***Optional core cashout: 50 v-ups

Schedule: 5:30am, 12:00pm, 5:30pm Workout of the Day: I) “Jackie” prep ***coaches may modify this section however they see fit, can be completed in any order a) stretch and mobilize quads and posterior chain b) row 500m c) Complete for quality: 10 single leg glute bridge (right leg w/:02 count at top) 10 single leg…

Schedule: 5am row, 5:30am CF, 12:00pm CF, 4:30pm Barre, 5:30pm CF, 7:00pm CF Happy Birthday Carolina!!! I remember us doing your fundamentals almost 3 years ago. You’ve come a long way from that first burpee (that you hated 😉 Thank you for being such a great part of our Sirius family! ”Carolina” 30 Minute Partner…

Schedule: 5:30am, 12:00pm, 4:30pm, 5:30pm, 7:00pm WOD I) Running technique/mechanics/drills II) 30 min amrap (from CF Linchpin) 800m run 15 burpee box jumps (24,20)