Goblin Shark

Friday

Strength
Clean & Jerk 1RM
Build to a 1RM on Clean and Jerk. Can be power or full clean and any style of jerk. 

Conditioning
​​​​​​​10 Minute AMRAP
10 HSPU
10 Hang Power Snatch
Level 3- 95/65
Level 2- 75/55
Level 1- A weight that allows for at least 4 unbroken rounds. 

Flying Squirrel

Thursday

Speed/Agility
3 cone Drill
Some good old fashioned agility work. Most of CrossFit is done in a single plane of motion (forward/back) lets have some fun moving different directions. 

Conditioning
15 Minutes:
KB play. This workout is as simple as it is difficult. For 15 minutes, pick a KB and do not let it touch the ground. You can perform any exercise and any number of reps, and switch exercises as many times as you'd like, however the Kb cannot touch the ground. If your KB touches the ground, everyone in class must do 15 Burpees. 
Sample Exercises:
Halos
Figure 8
Farmers carry hold
Swings
Presses
Lunges
RDL's
Squats
Rows
Triple Crush 

Leafy SeaDragon

Tuesday

Strength
Bench Press 5 x 5
25 Minute to bench a heavy set of 5x5, build up across sets. If in a large class with no benches utilize floor press as an alternative. 

Conditioning
Partner WOD
For Time:
75 Hang power cleans, partner holds plate squat hold
75 T2B, partner hangs from pull-up bar
75 Box Jump Over, partner holds plank 
Level 3- 135/95
Level 2- 95/65
Level 1- A weight that allows you to move quickly in at minimum sets of 10

Honey Badger

Monday

Strength
Front Squat 3 x 5
This segment will be slightly shorter, only 15 minutes of squatting today. Start at around 80% of best front squat. If you know your best back squat but not front then utilize 80% of 85% of your back squat. Should be heavy but not maximal or to failure. 

Conditioning
Team WOD
​​​​​​​In teams of 3
800M run with 2  plates, can switch between teammates at any time
Then 
100 Burpees
100 MB Cleans 
Then
800M Run with 2 plates
Level 3- 45/35, 20/14
Level 2- 35/25, 20/14
Level 1- Any weight of plate that your team can carry without setting down, a MB that lets you keep moving.