Lift:  Back Squats 3x10

WOD:  8 rounds of:

45 seconds of Air Squats - C 45/65 BS
Rest 1:15
45 Seconds of Chin Ups - S use a band
Rest 1:15

Skill:  Behind the neck Push Press 5-5-3-3-1-1

Endurance:  Run 200 + 80 Jumping Jacks,
Run 400 + 60 Jumping Jacks,
Run 600 + 40 Jumping Jacks,
Run 800 + 20 Jumping Jacks

Partner WOD:  25 Minute AMRAP of:

5 Pullups,
10 Burpees,
15 Wall Balls 16/20

*You continue with reps while your partner runs 400, then switch.

WOD: 'Annie'

50-40-30-20-10 of:

Situps - C V-ups
Double Unders

Skill:  Skin the cats 20 reps/ 30 reps

Endurance:  Row 5k

Lift:  Clean - Post WOD

1 rep at 50% - 55% - 60% - 65% - 70% - 75% - 80% - 85% - 90% - 95% - 95-100% - 100% - 105%

* Must get coaches approval to add weight above 95%

WOD:  5rds for time:

30 seconds L-sit on rings holding - S attempt L-sit
20 kettle bell swings - S 8/18, Rx 35/53, 53/80
10 Pistols - Scale with Air Squats
5 Wall Balls
1 200 meter Sprint
Rest 1 Minute

Strength: 4 Rounds: 
30 seconds Front Squats 65/95 max effort 
90 seconds rest

Skill:  30 rolling pistols for time

Endurance:  Run 5 K

WOD:  EMOM: Every 3 minutes @ 18 minutes:

Minute #1)  18 KB bench press - S 9/18, Rx 26/35, C 44/53
Minute # 2)  10 over the box burpees
Minute #3)  15 toe 2 bar

Strength: Bench press with kettlbells 3x3

Skill:  Muscle Up Transitions 5 x 5

Endurance: 6 Rounds of:  Row 500 at 2:10/2:00 pace or better

Lift:  3 position snatch practice and max effort

Position 1 - from ground
Position 2 - from launch position or just above the knee
Position 3 - from hips / pockets

Skill:  5 x 3 Back Jerk + Heaving Snatch Balance complex

WOD:  4 rounds:

6 deadlifts snatch grip
3 position snatch
7 cleans
8 jerks
2 Laps Bear Crawl
1 minute rest

Endurance: 8 rounds:

 Run your 1 mile pace for 400 meters

Strength:  Weighted Pullups 5x3

*don't worry if you can't do a pullups with weight hanging from your waist!!!!!!!!  We are going to record the amount of weight hanging from your waist or the thickness of band helping you up!  This is an all skate!!!

Skill:  Practice monkey bars and record your current ability...... to be revisited

WOD:   5 rounds:- 5 Strict Chest 2 Bar Pullups - S use a band or jumping- 15 ring dips - S use a band- 100/200/400/800/1600m -- run increase after each round

Endurance:  500 single leg jump ropes on each foot.

Partner wod:8,000m of row and 10 waves to ride of deadlifts:

3 reps, 2 reps, 1 rep at increasing weights (explained)

Then next wave repeat each partner must complete the wave to move on.

Strength:  Overhead squats 5x3 Pre WOD

WOD:  "Nancy"

5 rounds:
400m run
15 ohs @ 95lbs

Skill:  Snatch Balance 5x3

Endurance:  200 Double Unders,  everytime you miss, row 250

WOD:  Christmas in August:

1 deadlift  135/185
2 man makers  10/20
3 Power cleans 65/95
4 burpees
5 knee 2 elbows
6 handstand push ups - Scale with Pushups
7 dumb bell snatches each arm (14 total) - 30/40
8 kipping pull ups
9 ring dips
10 V-Ups
11 front squats 65/95
12 air squats

*Start on the 1,
 then 2,1,
 then 3,2,1
then 4,3,2,1 and so on.

Strength: Strict Press 3x5

Skill: Handstand Walking Practice

-Holds, side to side rocking progressions, then walking

Endurance:  2 Rounds:

Row 5oo, 30 second ring hold,

Row 500, 30 Second Pushup Hold,

Row 500, 30 second handstand hold, 

WOD:  15 min AMRAP:

9 Burpee Pullups - S pullups
12 Back Squats - S 35/45, Rx 75/95, C 115/145,
15 Russian twists 15/20

Strength:  3 second Stop Pause Back Squats

3 sets of 5

Skill:  Muscle Ups or Muscle Up Transition iterations:
5 sets of 5

this can be done with rings about chest to head height.

- dip down until arms are extended,
- flash the knuckles with or without false grip
- point knuckles out and pull rings to collar bones
- transition to bottom of ring dip
- push up

Endurance:  2 Rounds of:

Run 1 mile for time, every 100 meters stop and do 10 intentional air squats for quality

WOD:  50-40-30-20-10 of:

Pushups,
Situps - C V-ups,
Kettlebell Swings - S 9/18, Rx 26/35, C 44/53,
Double Unders - S singes 3=1

Skill:  Practice good running and rowing form during endurance. 

Strength:  Bench Press 

4 sets of 2 followed by 3 sets of 1.

Endurance:  Run for time

5 Sets of:
Run 600 and row 250

*coaches note: attempt to push the pace on your runs and catch your breath on the rows

WOD: 

21-15-9-6-3 of:

- Clean and Jerks - S 45/65, Rx 65/95, C 95/135,

hold 1 minute of plank between rounds

* 20 minute Cap

Skill:  100 CrissCross Jump Ropes for time (do you really have to ask what they are?)

Strength: 

E2MOM for 10 minutes (5 Rounds): 

Squat Clean and Jerk + 2 Position (launch Position) Squat Clean and Jerk + 3rd Position (hips/pockets) Squat Clean and Jerk.  Add weight Every Round if Possible.

Endurance:  Triple Skill work

WOD:  EMOM for 30 Minutes
Minute 1:  20 Situps
Minute 2:  16 Slam Balls 15/20
Minute 3:  12 Burpee Box Jumps 20/24
* count total rounds completed

Lift: 5 RM Strict Press Post WOD

WOD:  "Jackie"

Row 1000

50 Thrusters with bar,

30 Pullups

Lift: 1 and  a quarter Front Squats - Find 5 RM

WOD:  16 minutes of:

2 Front Squats

2 Burpees,

2 Toes 2 Bar,

Run 200,

4 Front Squats

4 Burpees,

4 Toes 2 Bar,

Run 200,

Increase to 6, then 8, then 10......

* Score is highest number to got to, 10 Toes 2 Bar trumps 10 Burpees 

Partners wod:  "Angie":  100 of each: Pullups, Pushup, Situps, Squats

While one person does pull ups - the other holds a overhead position.

While one person does push ups - the other holds an deadlifts.

While one person does sit ups - the other holds weight on their back rack.

While one person does squats - the other holds weight in a front rack position

* S - 65/95, Rx 95/135, C 135/185

* Barbells from the ground.  No Racks

Lift:  Kettlebell Clean and Jerks Practice

WOD:  20 minute AMRAP of:

10 V-ups


20 one Handed Kettlebell Clean and Jerks

30 Russian Kettle Bell Swings

40 Double Unders

* S 9/18, Rx 35/44, C 44/62

Skill:  Handstand walking (go for max distance)

WOD:  2 - 6 minute AMRAPs of:

#1.)  10 Handstand Pushups - S Handstand Negatives or Pushups, C use a 7 Inch Deficit

30 Double Unders,

Row 200 or Run to Fence

-- Rest 2 Minutes ---

#2.)  25 feet handstand Walk

25 feet overhead walking lunges 65/95

16 dumbbell/kettlebell Snatches 30/40

Lift:  Cleans 5-5-3-3

WOD:  5 Rounds of:

3 Squat Cleans 75% of your last 3 from lift

8 Front Rack Lunges with same Weight

One hand Farmers Carry to Fence and back - S 9/18, Rx 26/35, C 44/53 (you must use one hand for each direction, switching hands at the fence)