Author: admin

Strength: Shoulder Press 5-5-3-5-3-1+ and 10 tricep kick
 backs between sets

WOD: 10 rounds
5 air squats
5 sit ups
5 burpees
5 push ups
5 jump squats
5 plank up downs

Strength: Deadlifts 5-5-3-5-3-1+ and 10 GHD sit ups between

WOD: 15 min AMRAP
10 thrusters (95/65)
10 T2B
40 DUs
10 front squats
10 v-ups

Strength: Power Cleans 5-5-3-3-1-1-1

WOD: 15 min AMRAP
2-4-6-8-10....keep adding 2 reps
Box Jump Overs
Handstand Push Ups
100m run

Strength: Bench Press 5-5-3-5-3-1+ and 15 barbell bent
over rows between sets

WOD: EMOMx12 mins
1 power snatch
1 hang power snatch
1 OHS

Strength: Back squats 5-5-3-5-3-1+ and 10 single leg ball
slams between sets

WOD: 15 min AMRAP
200m run
15 wallballs
10 pull ups
10 deadlifts (185/125)

Strength: Shoulder Press 5-5-3-3-3-3+ and 10 box dips between sets

WOD: 10-1
Front Squats (95/65)
Push Ups

Strength: Deadlifts 5-5-3-3-3-3+ complete :30 hollow rocks
between sets

WOD: 
Run 800m
80 DU/160 singles
Run 400m
40 DUs/80 singles
Run 200m
20 DU/40 singles

Strength/Skill: if remaining time after WOD work on a skill

WOD: 
3 rounds
Run 200m
10 clean and jerks (135/95)
Rest 2 min

After round 3 above rest 4 mins total then...

3 rounds
Row 250m
10 back squats (135/95)
Rest 2 min

After round 3 above go directly to....

3 rounds
5 pull-ups (scale up to C2B)
5 T2B
5 box jumps (24/20)

Strength: Bench Press 5-5-3-3-3-3+ complete 10 PVC band
lat pull downs between

WOD: Every 4 mins for 16 mins
15 goblet squats (53/35)
15 KBS
15 hang power snatches (95/65)
Cardio in remaining time (row/bike/ski for cal)

Strength: Back squats 5-5-3-3-3-3+ and complete 10 stiff leg RDLs
between sets

WOD: Tabata
Sit Ups
Burpees
Lunges