Team WOD:

4 Rounds
100m Farmers Carry
100m Overhead KB Carry (50m each arm)
36 Burpees
21 Toes to Bar

Warmup:
Coach Led

Strength:
Deadlift or
Bench Press 5-5-5
same #

WOD:
100m Run
20 Box Jumps
5 Hang Power Cleans
200m Run
15 Box Jumps
10 Hang Power Cleans
300m Run
10 Box Jumps
15 Hang Power Cleans
400m Run
5 Box Jumps
20 Hang Power Cleans

Rest Day!!!

Warmup: 

Burgener

Strength: 

Back Squat 5-5-5

Make sure you do at least two sets with an empty bar

WOD: 

15 Minute AMRAP

10 Burpee Pullups

10 Front Squats

Warmup:
Coach Led

Skill:
Ring Work

Strength:
Shoulder Press-5-5-5

WOD:
5k Row

Group Warmup:
Jumping Jacks
High Knee Hugs
Pullups
Pass Throughs
Air Squats
Lunges
Spiderman Stretch
Samson

Strength:
Front Squat-5-5-5

WOD:
10-9-8-7-6-5-4-3-2-1
Med Ball Cleans
Ball Slams
Strict Pushups

In teams of 2, complete the following:

AMRAP in 25 Minutes
200m Weighted Run
Box Jumps

One partner will start out running, when the runner gets back, the team has to do 10 burpees then switch. Keep a total count of box jumps and number of completed burpees!

Warmup:
Coach Led

WOD:

"Randy"
75 Power Snatches for time 75/55

Rest Day!!!

Warmup:
Coach Led

Strength:
Overhead Squat-3-3-3

WOD:
4 Rounds
20 Air Squats
15 Weighted Lunges
10 Back Extensions
5 Clean and Jerks

Warmup:
50m Jog
50m Backwards
50m Forwards
50m Backwards
Spiderman Stretch
Arm Circles
Med Ball Passes
Mountain Climbers
30 Second Handstand Holds-on wall


Strength:
Cleans 3-3-3

WOD:
3 Rounds
15 KB Swings
400m Run
15 KB Swings
50 Double Unders

Warmup:
400m Run
50m
Walking Lunges
Walking High Knee Hugs
Walking Ankle Grabs
High Knees
Butt Kicks
Grapevine
Samson Stretch

Strength:
Back Squat 3-3-3

WOD:
15 Minute AMRAP Ladder
1..2..3..4..5..6...And So On
Pushups
Strict Pullups
Jumping Air Squats
Med Ball Situps

Team WOD:
3 Rounds
20 Situps
20 Burpee Box Jumps
20 Situps
30 KB Swings
20 Situps
20 Push Press
20 Situps
400m Run

"ROY"

5 Rounds
15 Deadlifts
20 Box Jumps
25 Pullups

Rest Day!!!

Push Press 7-7-7

(In between work on Hollow Rocks/Holds and Rolls)

WOD:
3 Rounds
2 Minutes Jump Rope Singles
1 Minute Double Unders
1 Minute Rest

Strength:
Deadlift 7-7-7

WOD:
3 Rounds
6 Back Squats
12 Pushups
200m Run
3 Front Squats
12 Pushups

Strength:
Overhead Squat-7-7-7

WOD:
400m Run
15 Toes to Bar
20 Air Squats
15 Toes to Bar
20 Air Squats
400m Run

In Teams of 2:
3 Rounds for time:
100 KB Swings
100 Lunges
100 Situps

5 x 30 Second Plank Holds

Strength:
Weighted Lunges 5-5-5

Work on toes to bar in between

10 x 50m Sprint
Walk Back

Skill: Ring Work

Strength:
Back Squat-5-5-5

WOD:
12 Minute AMRAP
10 Burpee Pullups
30 Double Unders (90 Singles)

Strength and Mobility Day!!!

Push Jerk-2-2-2-2-2

Skill:
Snatch Progressions

Strength:
Weighted Pullups

WOD:
5 Rounds
9 Burpees
9 Deadlifts
200m Run

Down and Dirty 10k Mud Run

Danner Re-Mix

In Teams of two complete the following:
500 Ball Slams
400m Sandbag Carry
300 Box Jumps
200 Situps
100 Burpees