The Severson’s Have Been Reunited in Alaska! Warm Up: 5 Min Limit 3 Rounds 5 Power Cleans (unloaded barbell) 5 Front Squats 5 Push Press Mobility and Set Up: 10 Mins Warm Up Front Sq Weight Suggested – Roll Lats / Glutes, etc. Neuro Mobility Strength: 10 Min 10 Min Rotating EMOM – Partner w/ another

Happy 28th Coach Danny! Warm Up: 5 Mins 250 M Row Duck Walk Lap Around Perimeter of Gym 200 M Run Strength: 25 Mins *Work Mobility in between sets* – Suggested Shoulder Roll and Banded retractions Strict Press – 10 Mins 4 x 6-8 Snatch – 12 Mins 4-5 Mins of Coach Led Barpath- 2

Metcon: Partner Workout For Time 100 Cal – Bike or Row Alternating 10 Cal Sprints w/ Partner 50 Clusters (115/75) – Alternate w/ Partner Every Rep 100 Wall Balls (20/14) – Switch as needed *1 Athlete Works at a time

Day 1 of the Games is in the Books! Warm Up:  5 Mins Farmers and Lumberjacks Mobility and Set Up: 10 Mins Warm up to working weight for Back Squat EMOM Roll Quads / Glutes Warm up Shoulders Roll Thoracic Strength: 10 Min 10 Min Rotating EMOM – Partner w/ another athlete and share a barbell

Annie has started shadowing the 6:20 p.m classes M,W,F. Make sure to ask questions and help her grow as a coach! Warm Up: 5 Mins 3 Rounds or 5 Mins 3 Unloaded Barbell Olympic DL 5 Hang Cleans 5 Front Squats Mobility: Between Strength Sets Roll Hamstrings w/ KB and Lats w/ foam roller Strength:

We’re going to try rope climbs in the regular class for the first time, hope you’re ready. Warm Up: 5 Mins DU Flight Simulator Gymnastics Technique / Strength: 5 Mins 5 Min EMOM of: 1-8 MU Or 3-8 Dips (Hardest Variation Possible) Olympic Technique and Repetition: Jerk – 13 Mins 4-5 Mins of Coach Led