Friday

A. 3 Sets of max Strict pull ups

B. Diane

21-15-9

Deadlifts

Handstand Push Ups (225,155)

Wednesday

A. 4 Sets of 4 Front Squat @70-75%

B. Stations:

3 Rounds for Reps

1:00 at Each Movement

Calorie Row

Bent over Rows (95,65)

Shuttle Runs

Dumbbell Hang Snatch (50,35)

Rest

Tuesday

A. Every minute on the minute for 7 rounds

2 clean and jerk @ 65-70%

B. As Many Rounds as Possible in 15 Minutes:

10 Devils Press (50,35)

100 Meter Farmers Walk (50,35)

10 Box Jumps (24,20)

Friday

A. 5 sets of 2 Front Squat @75-80%

B.  Karen:

150 Wall balls (20,14)

Thursday

Partner wod

A. Partner Wod:

As Many Rounds in 20 Minutes:

1000 Meter Row

20 Box Jump Overs

20 Slog Cleans (70,50)

20 Syncro Sit Ups

Wednesday

A. 4 Sets of 4 Tempo (42x1) bench press @65-75%

B. For Time:

Buy In: 50/40 Cal on Echo

Then:

3 Rounds of

10 Deadlifts (225,155)

10 Burpees

6 Wall Walks

Tuesday

A. 5 Sets of 5 Overhead squats @ work up each set

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

Power Snatches (95,65)

30 Double Unders

Monday

A. Every 5 Minutes for 30 Minutes:

200 Meter Run

5 Pull Ups

10 Push Ups

15 Air Squats

Friday

A.  As Many Rounds as Possible in 15:

3 Clean and Jerks (115,75)

3 Pull Ups

25 Double Unders

3 Clean and Jerks

6 Pull Ups

25 Double Unders …. Adding 3 Pull Ups to each round.

B. NO 3:30 and 4:30 Class. Bayou Brawl Prep.

Thursday

Partner wod

A. Partner Wod:

For Time:

30 Power Snatch Split (135,95)

150 Syncro Air squats

150 Push ups split

30 Wall walks split

Wednesday

A. 5 Sets of Max Strict pull ups

B. Stations:

2 Rounds

1:00 at each Station

Echo Bike

Kettlebell Swings (70,53)

Ski

Dumbbell Bench Press (50,35)

Row

Tuesday

A. Every Minute on the Minute For 6 Rounds

1 Hang Squat clean

1 Squat Clean @60% and up each round

B. As Many Rounds as possible in 5 Minutes:

10 Double Dumbbell Deadlifts (50,35)

8 Double Dumbbell Lunges

10 Box Jump Overs (24”,20”)

Rest 3:00

As Many Rounds as possible in 5 Minutes:

10 Goblet Squats (50,35)

10 Single Arm Dumbbell Push Presses

20 Dumbbell Sit Ups

Monday

A. For Time:

Buy In: 400 Meter Run

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

Power  Cleans (155,125)

Burpees

Buy Out: 400 Meter Run

Friday

A. 4 Sets of 4 Front Squat @70%

B. 5 Rounds for Time:

400 Meter Run

21 Hang Dumbbell Snatches (50,35)

12 Pull Ups

Thursday

Partner wod

A. For Time:

60 Calories Echo Bike

30 Push Presses (135,95)

60 Calorie Row

30 Hang Cleans

60 Calorie Ski

30 Thrusters

Wednesday

A. 5 Sets of 5 Strict Press @65-70%

B. For Time:

50 Cal Ski

40 Toes To Bar

30 Overhead Squats (75,55)

20 Bar facing Burpees

10 Double Dumbbell Box Step Overs (50’s,35’s)

Tuesday

A. 7 Sets of 1 Deadlift @85-95%

B. As Many Rounds as Possible In 8 Minutes:

8 Deadlifts (185,115)

4 Hang Cleans

20 Double Unders

Monday

A. 6 Rounds for Time:

10 Wallballs (20,14)

10 Box Jump Overs (24”,20”)

5 Bar Muscle Ups

Friday

A. 4 Sets of  3 Tempo (03x1)Front Squat @65%

B.  10-9-8-7-6-5-4-3-2-1

Hang Snatch (135,95)

Handstand Push ups

Thursday

Partner wod

A.  For Time:

80 Syncro Air Squats

60 Push Ups

50 Box Jump Overs (24,20)

40 Power Cleans (185,115)