1. Warm-up 

3 Steady Rounds:
10 Back Extensions
5 Light Goblet Pause Squats

2. Strength
Back Squat- 5×5 @ 90% of your 5RM

3. OLY 

Power Snatch Singles @80% – Drop and Reset
5 Rounds:
:60 on
2:00 off

4. Interval
For Time:
50 Wallballs 20/14lbs
30 Toes to Bar
Rest 2:00
40 Wallballs
24 Toes to Bar
Rest :90
30 Wallballs
18 Toes to Bar
Rest :60
20 Wallballs
12 Toes to Bar
Rest :30
10 Wallballs
6 Toes to Bar

WARM UP
100 rope turns
then 3 rounds of
2 push up – 4 sit up – 6 squat
backtwist
pvc
leg swing

A. BALANCE
Dynamax ball single leg/partner passes

B. METCON
10-9-8-7-6-5-4-3-2-1 reps
Box jump
HR push up
KB swing

50ft walking lunge after each round

C. CORE cashout
100 Hollow rock

1. Warm-up
3 Steady Rounds:
:30 Squat Hold
12 Overhead Walking Lunge Steps w/ Plate

2. OLY
Squat Clean 3×5 @75%
Jog 800m for Rest between sets.

2. Met-Con ( If you did the pull-up wod yesterday, then substitute the pull ups for an ab exercise. ) 
3 Rounds:
Row 500m
15 Pull-Ups
15 L-Arm Kettlebell Thrusters 70/53lbs
15 Pull-Ups
15 R-Arm Kettlebell Thrusters

1. Warm-up
3 Steady Rounds:
12 GHD Sit Ups
12 Kipping Handstand Push-Ups

2. Strength
Find a new 5RM Back Squat

3. Met-Con
Run 800m
THEN
3 Clean and Jerk 135/95lbs
3 Toes to Bar
6 Clean and Jerk
6 Toes to Bar
9 Clean and Jerk
9 Toes to Bar
12 Clean and Jerk
12 Toes to Bar
15 Clean and Jerk
15 Toes to Bar

4. Accessory
Bar Muscle Ups
6-5-4-3-2-3-4-5-6
Rest as needed between sets.

1. Warm-up

3 Steady Rounds:
10 Dumbbell Push Press
15 Calorie Row

2. Met-Con
AMRAP 10 Minutes:
6 Strict Handstand Push-Ups
8 Squat Snatch 115/75lbs
200 meter run

3. Strength
Push Jerk – 5×4 @ 75% of your 1RM

1. Warm-up
3 Steady Rounds:
10 Dumbbell Push presses

100 meter run

2. Strength 

Push Jerk – 5×4 @ 75% of your 1RM

3. Interval 

21 Bar Facing Burpees
3 Squat Cleans 255/165lbs
Rest :60
18 Bar Facing Burpees
3 Squat Cleans
Rest :60
15 Bar Facing Burpees
3 Squat Cleans
Rest :60
12 Bar Facing Burpees
3 Squat Cleans
Rest :60
9 Bar Facing Burpees
3 Squat Cleans

1. Warm-up
3 Steady Rounds:
10 Light Good Mornings
Row 500m

2. Interval
AMRAP 20 Minutes:
Run 200m
6 Power Snatch 155/105lbs
1 Max Set Kipping Handstand Push-Ups
Rest :60

3. OLY
Every :90 for 9 Minutes:
2 Misfit Snatch Complex @ 70%+ of 1RM
You can build throughout sets.

 

 

warm up
200 rope turn
10 alt. forward lunge
10 alt. reverse lunge
10 side lunge (5R+5L)
backtwist
pvc passthru
leg swing

A. Speed/Agility ladder drills
with med ball 14/10
– ickey shuffle/MB overhead x2
– ickey shuffle backwards/MB overhead x2
– lateral shuffle 2 feet in ea. box/MB chest press x2, per side
– jumping jack/MB shoulder press x2

B. 3 rds for time
20 cal row
17 kb swing 53/35

C. For time – 30sec rest after each set
21-18-15-12-9-6
Burpee/Pull up

D. Core
Tabata style 4 rounds each
– V ups
– superman hold

1. Warm-up
3 Steady Rounds:
10 Back Extensions
5 Light Goblet Pause Squats

2. Oly
Power Snatch Singles @80% – Drop and Reset
5 Rounds:
:60 on
4:00 off

3. Met-Con 
5 Rounds:
15 Box Jumps 24/20″
10 Front Squat 165/115lbs
15 Kipping Handstand Push-Ups

 

1. Warm-up
3 Steady Rounds:
Bike 15 Rower
15 Push-Ups

2. Strength
Back Squat- 5×5 @ 90% of your 5RM.

3. Met-Con 
Open WOD 16.1
25ft Overhead Walking Lunge 95/65lbs
8 Bar Facing Burpees
25ft Overhead Walking Lunge
8 Chest to Bar Pull-Ups

4. OLY
Power Clean Singles @75% – Drop and Reset.
5 Rounds for Total Max Reps:
:45 on
1:15 off