WOD-

Every 2:00, run 300 meters x 5

Then,

As many rounds as possible in 15:00 of
Row 15 calories
15 Ab mat sit ups
15 Double unders

SPRINT-

20 minute AMRAP:

Run 200 meters
20 Medball Cleans
Run 200 meters
20 Ring Rows

WOD-

As many rounds as possible in 18:00 of
Row 300 meters
20 Russian KB swings
Run 200 meters
20 Alternating KB goblet lunges

After party:
3 Rounds for quality of:
20 Alternating bicep curls
40 Banded tricep extensions

WOD-

With a partner complete the following in any order and
rep scheme you choose.

150 Calories on the bike
125 Sumo deadlift high pull 115#(75)
100 Box jump overs 24″(20″)
75 Wall balls 20#(14#) 10′(9′)
50 GHD sit ups
25 Muscle ups

*25:00 time cap

SPRINT-

With a Partner for Time:

210 Double Unders
150 Cal Row
90 Russian KB Swings
30 Rope Climbs

Can break up and do in any order you choose. One partner works at a time.

WOD-

5 Rounds for time of:
Run 400 meters
15 Devils press (Choose your own #)

SPRINT-

As many rounds as possible in 25:00 of:

20 Slam Balls
10 Box Jump Overs
20 cal Bike/Ski/Row
10 Burpees

WOD-

For time:
50 Medball cleans 20#(14#)
20 Toes to bar
50 Double unders
35 Medball cleans 20#(14#)
35 Toes to bar
50 Double unders
20 Medball cleans 20#(14#)
50 Toes to bar
50 Double unders

SPRINT-

Row
2 x 800 meters
4 x 400 meters
6 x 200 meters
8 x 100 meters

Rest as long as your previous row took

WOD-

Heavy Day
Every 2:00 x 12 rounds
2 Power snatch

Rest 3:00 after the last set of 2

Then,
As many rounds as possible in 3:00
3 Touch and go power snatch @ 50% of today’s 2 rep
3 Bar facing burpees

SPRINT-

4 Rounds for Time:

Run 400 meters
50 Squats

Post WOD:
:90 Second Couch Stretch per Leg

WOD-

As many rounds as possible in 18:00 of
Row 21(18) calories
15 Box jump overs 24″(20″)
9 Pull ups

After party
3 Rounds for quality of
12 GHD sit ups
12 Hip extensions

SPRINT-

Every minute on the minute for  30 minutes:

Minute 1: 5 Man Makers
Minute 2: Bike 10 (8)
Minute 3: 20 Ab Mat Sit Ups
Minute 4: 5 Strict Pull Ups
Minute 5: Rest

WOD-

Every :90 x 6, run 200 meters

Then,

5 Rounds for max reps of:
Bike 10(8) calories
Max reps bench press @ 75% of bodyweight
Rest around 2 – 3 minutes between each round

SPRINT-

3×3 minute AMRAPS:

10 KB Suitcase Deadlift R
40 Flutter Kicks
10 KB Suitcase Deadlift L
Max Row for Calories in Remaining Time

Rest 3 minutes between each round

Then: 2×2 minute AMRAPS:

5 KB Snatch R
20 Russian KB Twist
5 KB Snatch L
Max Single Unders in Remaining Time

Rest 2 minutes between rounds

Then: 2 minute straight arm plank hold

WOD-

As far as possible in 4:00, 8:00, 12:00
with 2:00 of rest between each interval.
Start over at the beginning on each round

20 Box jumps (Pick your height)
20 Kettlebell swings (Pick your weight)
20 Knees to elbows
20 Burpees
20 Calories on the rower

WOD-

In teams of 2, complete as many rounds as
possible in 30:00 of:

Bike 50 calories
25 Sandbag ground to shoulder
Ski 50 calories
25 Rope climbs

SPRINT-

With a partner

800 meter run with medball

Then:
100 medball cleans
50 medball walkover push-ups
100 medball box step ups

800 meter run with medball