Warm Up

• Tabata 20/10
  • Squats
  • Pushups
  • OH Squats
  • Situps
  • Jumping Squats
  • Hindu Puhsups
  • Jumping Lunges
  • Jack Knives

STRENGTH

• SOTS Press 5-3-3-1-1

WOD 1

• 8 Minute AMRAP
  • 40 DU
  • 20 T2B
  • 10 Ring Row

WOD 2

• 8 Minute AMRAP
  • 20 Wallball
  • 10 HSPU
  • Farmer Carry

30 Front Squats w 2 KB

Warm up:

• 15 Seconds, four rounds:
  • Jumping Jacks
  • Squats
  • Mountain Climbers
  • Jumping Squats
• 15 Seconds, four rounds:
  • Plank
  • Superman
  • Side Plank, Left
  • Side Plank, Right

WOD 1, Death By Clean and Jerk - 20 minutes

• 1 Rep at the top of each minute.  Add a rep each minute.
• On failure to get all reps within the minute, do burpees for 1 minute
• Increase weight after each failure

WOD 2, 12 Rounds TABATA 20 on, 10 off.

• 1/2 Bodyweight Front Squats
• Alternate with Box Jumps

Warm up:

• 15 Seconds, four rounds:
  • Jumping Jacks
  • Squats
  • Mountain Climbers
  • Jumping Squats
• 15 Seconds, four rounds:
  • Plank
  • Superman
  • Side Plank, Left
  • Side Plank, Right

WODs, two rounds:

• Five Minute AMRAP:
  • 200m Run
  • 3 Muscle Ups / 6 Chest To Bar Pullups
  • 6 Push Press (135/95)
  • 9 Wall Balls
     
• One Minute Rest
   
• Five Minute AMRAP:
  • 5 Burpees
  • 10 Hand Release Pushups
  • 15 Squats

Super Fun Extra Credit:

• Five Rounds
  • 5 Ball Slams
  • 10 Jack Knives

Warm up

WOD 1:

• At the top of each minute:
  
  • Minute 1, 10 Double Unders
  • Minute 2, 20 Double Unders
  • Minute 3, 30 Double Unders
  • Minute 4, 40 Double Unders
  • ... etc, until failure

WOD 2:

• At the top of each minute, for 20 minutes:
  • 3 Thursters
  • 3 Pullups
  • 3 Overhead Swings

WOD 3:

• Three Rounds:
  • 10 Russian Twists
  • 10 KB SItups
  • 10 KB Halos

Warm up:

• 20 Jumping Jacks
• Bear Crawl
• 20 Situps
• Inchworm Pushups
• 20 Pushups
• Spiderman Pushups
• 20 Jack Knives
• Burpee Broad Jump

WOD 1:

• Establish 3RM of the following, as one movement:
  • Deadlift to Knee
  • Full Deadlift
  • High Pull From Knee
  • Power Clean

WOD 2:

• 10 Minute AMRAP
  • 10 Sandbag, ground to shoulder (alternate shoulders)
  • Hallway Sprint

WOD 3:

• 5 Minute AMRAP:
  • 5 Deadlifts
  • 10 Pushups
• 5 Minute AMRAP:
  • 5 Front Squats
  • 10 Situps

Warm up:

• Variety of movements as a group

WOD:

• Prowler push high - add 140/70 to prowler
• 15 Overhead squats - 135/95
• 1 Squat clean/lunge combo (1 squat clean, lunge with right leg, 1 squat clean, lunge with left leg = 1) - 95/65

• Prowler push low
• 12 Overhead squats
• 2 Squat clean/lunge combos

• Prowler push high
• 9 Overhead squats
• 3 Squat clean/lunge combos

• Prowler push low
• 6 Overhead squats
• 4 Squat clean/lunge combos

Warm Up:

• Run 2 Laps
• 27 Rollouts
• 27 Pushups
• 27 Situps
• 27 Overhead Squats
• 7 Burpee Pullups

WOD:

• 27 Toes to bar
• 2 Rope Climbs
• 7 Power Cleans
• 27 Box Jumps
• 2 Rope Climbs
• 7 Squat Cleans
• 27 Wallballs
• 2 Rope Climbs
• 7 Clean and Jerk
• 270 Double Unders

 Warm up:

• As many rounds as possible for 6:00
  • 15 Jumping jacks
  • 12 Squats
  • 9 Jack knives
  • 6 Hindu push ups
  • 3 Burpees
• 3 times: max kettlebell swing
• 3 times: max l-sit hold
• 30 GHD Sit ups
• 30 Back extensions

WOD:

• 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of
  • Deadlifts (255/165)
  • Handstand push ups

Warm up:

• 200 meter row (or run 2 laps)
• 20 Roll outs
• 20 Burpees
• 20 Squats
• 20 Sit ups
• x 2

May Challenge:

• 120 Single jumps
• Every minute on the minute
• As many rounds as possible

WOD #1:

• Max reps handstand push up
• Max handstand hold
• One arm barbell carry (suitcase carry) - right arm
• 10 One arm deadlifts - right arm
• 10 Roll outs
• One arm barbell carry - left arm
• 10 One arm deadlifts - left arm
• 10 Alternating one-leg deadlifts
• Max reps handstand push ups
• Max handstand hold

WOD #2:

• Walking lunges with one dumbbell overhead - down long hallway
• Every four steps set down dumbbell, switch arms
• Carry overhead on the way back

WOD #3:

• Max reps pull ups
• Max dead hang
• One arm dumbbell carry - down short hallway - right arm
• 10 One arm deadlifts - right arm
• 10 One arm push press - 5 per arm
• One arm dumbbell carry - left arm
• 10 One arm deadlifts - left arm
• 10 Bent over rows - 5 per arm
• Max reps pull ups
• Max dead hang

Warm up:

• 200 m row (or run 2 laps)
• 20 Roll outs
• 20 Burpees
• 20 Squats
• 20 Sit ups
• x2

• Kettlebell squat hold
• 1:00 x 3

Skill/Strength:

• Every minute on the minute for 8 minutes
• 1 Clean and jerk - 135/95
• 2 Clean and jerks
• 3 Clean and jerks
• 4 Clean and jerks
• 5 Clean and jerks
• 6 Clean and jerks
• 7 Clean and jerks
• 8 Clean and jerks

WOD:

• AMRAP 12:00
• 10 Kettlebell overhead swings
• 8 Kettlebell squats
• 6 Kettlebell sumo deadlift high pulls
• 4 Kettlebell clean and jerks per arm
• 1 Kettlebell turkish get up per arm