Friday

A. For Time:

4 Rounds for Reps

Stations:

Rope Climbs

Double Dumbbell Step Ups (50,35)

Russian Twist (53,35)

Ring Dips

Rest

Thursday

Partner Wod

A. As Many Rounds as Possible in 25 Minutes:

10 25Ft. Shuttle Runs

20 Syncro Lunges

20 Hang Dumbbell Snatches (50,35)

20 Dumbbell Sit Ups

Wednesday

A. Every minute on the minute for 10 Rounds

2 cleans

1 jerk @75-85%

B. 4 Rounds:

10 Sumo Deadlift High Pulls (115,75)

10 Box Jump Overs

10/7 Cal on Ski Row or Echo (8,5)

Tuesday

A. 4 Sets of 5 Deadlift @75-85%

B. 1-2-3-4-5-6-7-8-9-10

Hang Clean

Hang Squat Clean

Push Press (135,95)

Monday

A. 5 Sets of 7 Front Squat @65-70%

B. 4 Rounds for Time:

400 Meter Run

5 Front Squats (155,115)

10 Burpee Pull Ups

Friday

A. As Many Rounds as Possible in 8 Minutes:

4 Bar Muscle Ups

8 Double Dumbbell Bench Press (50,35)

10 Calories on Ski

Then

As Many Rounds as Possible in 8 Minutes:

2 Wall Walks

8 Dumbbell Hang Snatch (50,35)

10 Cal Row

Thursday

Partner Wod

A. 20 Rounds for Time (You go I Go)

3 Deadlifts  (225,155)

6 Burpees

9 Wall Balls (20/14)

Wednesday

A. Every 2 minutes for 7 rounds

1 clean and jerk @ increasing weight

B. Annie

50-40-30-20-10

Double Unders

Sit Ups

Tuesday

A. 6 sets of 4 Bench press @75-85%

B. As Many Rounds as Possible in 15 Minutes:

100 Meter Farmer Carry (50,35)

20 Air Squats

10 Dbl. Dumbbell Hang Clean and Jerks(50,35)

20 Air Squats

Monday

A. 4 sets of 3 tempo (4141) overhead squats @55-65%

B. 4 Rounds for Time:

10 Squat Snatches (95,65)

10 Box Jumps (24,20)

200 Meter Run

Friday

A. 5 Sets of 5 Back squats @75%

B. Helen:

400 Meter Run

21 Kettlebell Swings (53,35)

12 Pull Ups

Thursday

Partner Wod

A. Buy In: 100 Cal Echo

Then:

4 Rounds

10 Syncro Deadlifts (135,95)

10 Syncro Dumbbell Hang Snatch (50,35)

60 Sit Ups

Wednesday

A.

10 Rounds for Time:

5 Thrusters (115,75)

6 Bar Facing Burpees

18 Double Unders

Tuesday

A. Every minute on the minute for 6 rounds

2 push jerks @75-80%

B. For Time:

200 Meter Run

5 Power Cleans (225,155)

200 Meter Run

4 Power Cleans

200 Meter Run

3 Power Cleans

200 Meter Run

2 Power Cleans

200 Meter Run

1 Power Clean

Friday

A. As Many Rounds as possible in 5 Minutes:

10 Russian Twist (35,25)

5 Burpees

10 Alternating V Ups

B. Randy:

75 Snatches for Time (75,55)

Thursday

Partner wod

2 Rounds For Time:

100 Double Unders

80 Sit Ups

60 Cal Ski

40 Cal Echo

20 Squat Cleans (135,95)

Thursday

Cardio Partner Wod :

2 Mile Run

Split how you want while one partner runs the other holds Dumbbells (50,35)

Wednesday

A. Buy In: 1k Row

Then:

5 Rounds for Time:

10 Box Jumps (24,20)

10 Kettle Bell Swings (70,53)

5 Toes To Bar

Tuesday

A. 4 Sets of 4 Tempo (40x1) Bench Press @70-75%

B. Four Rounds for Time:

10 Left Arm Dumbbell Snatch (50,35)

10 Right Arm Dumbbell Snatch

10 Left Arm Renegade Row

10 Right Arm Renegade Row

5 Hand Release Push Ups

Monday

A. 5 Sets of

1 Power Clean

1 Squat Clean

2 Jerks (push or split)

@65-75%

B. As Many Rounds as possible in 15 Minutes:

5 Clean and Jerks (135,95)

10 Wall balls (20,14)

12 Wall ball Sit Ups (20,14)