WOD

 21-15-9 Reps for time of:
Dumbbell squat cleans
Strict pull ups
Deficit Push ups (hands on Db's)
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Rest Day

Rest Day

WOD

Complete as many rounds as possible in 12 minutes of:

Clean into 5 Front squats

10 GH Sit ups

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WOD

3 Rounds for time of:

30 Cal row

25 Kettle bells swings 24/16k

10 Burpee box jump

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WOD

Strength Day

Snatch

6-4-2-1

Clean

6-4-2-1

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WOD

 Complete as many rounds as possible in 20 minutes of:

12 Pull ups

6 Cleans 

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WOD

 3 rounds for time of:

20 squats
10 sit ups
5 push ups
30 squats
15 sit ups
10 push ups
40 squats
25 sit ups
15 push ups
Run 200 m
30 squats
15 sit ups
10 Push ups
20 squats
15 sit ups
5 Push ups
Run 200 m
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Compare to: 160830

Rest Day

Rest Day

WOD

 

 "Annie"
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
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Compare to: 200609

WOD

3 Rounds for time of:

20 Push ups

10 Toes to Bar

10 Walking Lunge steps w/45lb plate

WOD

 Strength Day

Push Press

5-3-3-1

Front Squats

5-3-3-1

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WOD

 4 Rounds for time of:

9 Pull ups 95lbs/65lbs

9 Thusters

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WOD

 Complete as many rounds as possible in 12 min of:

12 Hang Power Cleans 95lbs/65lbs

12 Burpees over the bar

 

WOD

 "Annie"
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
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Compare to: 200609

Rest Day

Rest Day

WOD

 Complete as many rounds as possible in 12 minutes of:

40 Double Unders

40 Push ups

20 Abmat sit ups

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WOD

 Complete as many rounds as possible in 20 minutes of:

Run 400 meters

15 L pull-ups
15 hip extensions

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WOD

 Complete 10 rounds
Hang Clean (squat as always)
Every minute perform 3 rep increase the load each round with max effort on last set.
Start at 60% 1 rep max
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Compare to: 160215 

 

WOD

 3 Rounds for time of:

15 Front Squats 145lbs

15 Pull ups

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WOD

Complete as many rounds as possible in 12 minutes of:

8 Deadlifts 145lbs

8 Hand Stand Push ups

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Rest Day

Rest Day

WOD

For Time:

Cal Row

Double Unders

50-40-30-20-10

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WOD

For Time:
Buy in
Rower 400m,
5 rounds of
25 Goblet squats  16k/12k
25 Walking Lunges
20 Push press 55lbs/ 75lbs
Buy out
Run 400m run
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WOD

Push Press
3-3-3-3
Cleans
3-3-3-3
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WOD

3 rounds for time of:
500-m row
21 push-ups
12 strict toes-to-rings
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WOD

5 Rounds for time of:
20 Walking Lunges w/25 lbs overhead
30 Sit ups
40 double Unders or run 800m
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Rest Day

Rest Day