Strength:
Bench Press 1-1-1-1-1

WOD:
Ladder work

Start with 45#/33# bar, complete 5 reps of each of the following:
Deadlift
Clean-can be power clean or full clean
Front Squat
Push Press

As quickly as possible add 10# to the bar and repeat 5 reps of each movement. Continue adding 10# to the bar until you can not complete the reps or until 12 minutes is over.

Strength:
Deadlift 1-1-1-1-1

WOD:
AMRAP-7 Minutes
3 Strict Pushups
3 Med Ball Cleans
3 Wall Balls

Skill:
Hand Stand Holds

WOD:
"Helen"
3 Rounds
400m Run
21 KB Swings
12 Pullups

Make up Day

-or-

"Cindy"
AMRAP: 20 Minutes
5 Pullups
10 Pushups
15 Air Squats

Strength:
Front Squat 1-1-1-1-1

WOD:
21-18-15-12-9-6-3
Box Jumps
Double Unders

Work on handstand holds or handstand pushups when your finished

Strength:
Clean and Jerk 1-1-1-1-1

WOD:
As many reps as possible at each station
3:00 Wall Balls 20/14
Rest 3:00
3:00 Toes to Bar
Rest 3:00
3:00 Sdhp 95/65
Rest 3:00
3:00 KB Swings 70/53
Rest 3:00
3:00 Push Press 95/65
Rest 3:00

This is for max effort!!! That is why there is a 3 minute break in between stations. Try not to take breaks...I know three minutes can be a long time...but try!
This does not have to be in the order as posted because everyone will start at a station and rotate.

Strength:
Bench Press: 1-1-1-1-1
Strict Pullups/Weighted Pullups 5-5-5-5-5

WOD:
3 Rounds
15 Hang Power Cleans
15 Burpees
7 Minute Cutoff time

Strength:
Deadlift 5-3-1

WOD:
21-15-9
Deadlift
Ring Dips

When done
work on L-sits or handstand walks
and complete 100 situps not for time

Strength:
Power Snatch 5-3-1

WOD:
AMRAP-12 Minutes
12 Box Jumps
10 Wall Balls
8 Power Snatch

Skill:
Ring Dips
3 Sets of 10

WOD:
(Not for time)
5 Rounds
7 Burpees
1:00 minute front rack hold
7 Squat jumps
1:00 minute overhead carry

Strength:
50 Weighted Back Squats

WOD:
2k Row for Time

Strength:
Push Press-5-3-1

Work on a weakness in between reps

WOD
18-15-12-9-6-3
Pushups
Jumping alternating lunges
Situps

Strength:
Overhead Squat 5-3-1

WOD:
3 Rounds
400m Run
10 Overhead Squats
10 Burpee Box Jumps

Makeup Day!

Strength:
Deadlift 5-3-1
-or-
Pick something you have missed and do that.

WOD:
pick a workout you have missed and have been wanting to make up.

Strength:

Full Clean: 5-3-1

WOD:
3 Rounds
200m Run
20 Box Jumps
15 Kb Swings
10 Situps
200m Run
10 Situps
15 Kb Swings
20 Box Jumps

Surprise WOD:
3 Rounds
200m Run
20 Box Jumps
15 KB Swings
10 Situps
200m Run
10 Situps
15 KB Swings
20 Box Jumps

Strength:

Bench Press 3-3-3

WOD: 

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

Pullups

GTO-Ground to Overhead (50% Bodyweight)


Your body is not giving out on you
You head is giving up

Fight through and keep going even when your body wants to stop

Strength:
Front Squat 3-3-3

WOD:
30 Thrusters
30 Burpees
30 Med Ball Cleans
30 Wall Balls
30 Ball Slams

Strength:
Full Clean & Jerk
Do core work in between strength

WOD:
Run 2 Miles for Time

-or-

5 Rounds
10 Sdhp (95/65)
10 Hang Cleans
10 Push Press

Strength:
Shoulder Press 3-3-3

WOD:
"Mary"
AMRAP: 20 Minutes
5 Handstand Pushups
10 One Legged Squats-alternating
15 Pullups