WOD-

HEAVY DAY:
Push Jerk 7 x 5 Reps As heavy as possible
*Immediately after 5 Box Jumps 36″(30″)

SPRINT-

5 Rounds for time of:
10 Double kettlebell deadlifts
20 Double unders
10 Russian kettlebell swings
20 Double unders
10 Push ups
20 Double unders

WOD-

Every minute on the minute for 30:00:
Min 1) 8 Single Arm Russian Sit-Ups Right 35#(26#)
Min 2) 8 Single Arm Russian Sit-ups Left 35#(26#)
Min 3) 5 Bar Muscle Ups
Min 4) AMRAP Squat Cleans 115#(75#)
Min 5) Rest

SPRINT-

As many rounds as possible in 18:00 of
15 Dumbbell thrusters
Row 300(200) meters
15 Ab mat sit ups
Row 300(200) meters

WOD-

For Time:
1500m Row
50 Dumbbell Snatch 50#(35#)
25 Burpees over rower
1000m Row
35 Dumbbell Snatch 50#(35#)
20 Burpees over rower
500m Row
25 Dumbbell Snatch 50#(35#)
15 Burpees over rower

WOD-

3 Rounds For Time:
50 Air Squats to target
10 Push Jerks 115#(75#)
100 Double Unders

SPRINT-

With a partner:
Row 2000 Meters
Then:
4 rounds of
40 Kettlebell swings
40 Burpees
40 Toes to bar
Then:
Row 2000 Meters

*Can break up the work anyway you choose.
One person works, while one person rests.

WOD-

As many rounds as possible in 20:00 of:
5 Deadlifts 275#(185#)
3 Strict Ring Muscle Ups
Run 200m

SPRINT-

5 Rounds of:
With a 3:00 clock
10 Dumbbell thrusters
10 Pull ups
Max effort calories on the rower with time remaining
Rest 2:00 between each round

*Score is total calories over the 5 rounds

WOD-

Interval Training:

3 x 2 min rounds with 2 min rest between:
20 Handstand Push-Ups
AMRAP Box Jump Overs

Rest 5 min, then:

3 x 2 min rounds with 2 min rest between of:
20 Wall Balls 20#(14#)
AMRAP Toes-2-Bar

SPRINT-

As many rounds as possible in
20:00 of:

5 Dumbbell push press
10 Box Step overs holding dumbbells
15 (12) Calories on the bike or rower

WOD-

Barbell Complex:
7 sets of:
1 Snatch Grip Deadlift +
2 Power Snatch +
3 Overhead Squats +
2 Power Snatch +
1 Snatch Grip Deadlift

SPRINT-

As many rounds as possible in
25:00 of:

50 Double Unders
40 Reverse Lunges
30 Ab mat sit ups
20 Suitcase Deadlifts (10 each side)
10 Burpees

WOD-

For Time:

27-21-15-9
Cal Row
Hand Release Push-ups
Pull-ups

SPRINT-

3 Rounds for time of:

27 (21) Calories on the bike or ski erg
21 Toes to bar
15 Kettlebell swings

WOD-

“Grettel”
10 Rounds for Time:
3 Clean-and-Jerks 135#(95#)
3 Burpees over the bar

SPRINT-

For time
50-40-30-20-10
Wallballs
Calories on the rower

WOD-

As many rounds a possible in 15:00 of:
20 Overhead Lunges 95#(65#)
20 Lateral Bar Hops
2 Turkish Get Ups 53#(35#)”