Week 5.

Monday:
WU: 2x20 shrugs
         2x 20 shoulder press

Strength:  5 x max effort hand release push ups
                5x max L sits from the rings

WOD: For time: 15 C+J @ 155/105
                           15 @ 135/95
                           15 @ 115/75
                           15 @ 95/65

Tuesday: Rest Day


Wednesday:
WU: Tabata warm up

WOD: Run 1 mile
            Row 2k
           Run 1 mile

Bonus work: GI Jane


Thursday: 5k time trial

                 Oly Class

Friday:
WU: 2x 20 air squat
         2x 20 bent row

Strength: Hang Snatch  5x10 as heavy as possible
               Muscle Ups  5x max

WOD: 5 rounds for time
            150ft Bear Crawl (2 gym lengths)
            15 DB thrusters 40/25
            15 PU

Bonus: 10 rounds of Cindy
             Row 1000m
            10 rounds of Cindy


Saturday: Max furniture lifting

Sunday:
WU: 3x 20 good mornings
         3x 20 push ups

Strength: 4x 25 KBS 55/35
               4x 12 Deadlift  as heavy as possible!

WOD: 10 rounds of:
            3 HSPU
            5 toes to bar
            7 Box Jumps  24/20

         

Week 4!

Monday:
WU: 2x20 bent row
         2x20 Later Raise
         row 1000m

Strength: 5 rounds of max Dead Hang Pull Ups rest 30 seconds then max HSPU
               Rest 3 minutes between sets

WOD: 12 minute AMRAP
            15 KBS 55/35
            30 DU

Bonus Work: For time do 10 rounds of 5 Burpee
                                                              7 Knees to Elbows
                                                              9 Box Jump 24/20

Tuesday: 
WU: 200 DU

Strength: 4x12 Unbroken Power Cleans  as heavy as possible, rest as needed.
                5x3 Rope Climbs

WOD: On a 9 minute running clock do Fran, with the balance of the time do burpees. You score is total burpees.

Extra Work: 5 rounds of: 7 tire flips
                                        400m run

Wednesday: Rest day


Bonus Work: Annie rest 5 minutes then do Annie again


Thursday: Row 6x 500m  rest 2 minutes between sets

Oly Class


Friday: 
WU: 2x20 regular Push Ups
        2x20 Tricep extensions
       

Strength: 5x20 Box Jump rest 2 minutes between sets  30/24
               5x 12 Ring Push Ups

WOD: 5 rounds:  15 Wallball
                             7 Power snatch 95/65
                             400m run
                             rest 2 minute between rounds

Saturday: Rest

Sunday: AMRAP in 3 minutes: OHS 95/65
                                                   Rest 3 minutes
                                                   Thruster 115/75
                                                   Rest 3 minutes
                                                   Shoulder to Overhead 135/95
                                                   Rest 3 minutes
                                                   Front Squat 155/135
                                                   Rest 3 minutes
                                                   Muscle Ups

                             
               
         

Week 3

Monday: Rest Day
               Bonus work:  On a 13 minute running clock do Helen, with the remainder of the time do as many round of Cindy as possible.

Tuesday: 
WU: Bent Row 2x20
         Hammer Curl 2x20

Strength: High Hang Snatch 5,5,4,3,3 as heavy as possible
               Burpees 5x25 as fast as possible rest no more than 2 minutes between sets

WOD: 5 rounds of max Box Jump in 2 minutes  rest 1 minute between sets
            increase height each round  20,16  22,18   24,20  26,22   28,24

Bonus work: 3 hours before or after main WOD: tabata 2 mile run


Wednesday: 
WU: 2x20 Good morning
         2x20 shrugs with barbell
Strength: Deadlift  4x20
                4x AMRAP KBS in 1 minute rest 2 minutes

WOD: 21,15,9
            Squat Cleans   155,105
            Pull Ups

Bonus work: 3 rounds for time 20 Burpees
                                                 20 Pull Ups
                                                 20 T2B

Thursday: 
Cardio: Run or row for max distance 1min rest 1min
                                                           2 min rest 2 min
                                                           3 min rest 3 min
                                                           2 min rest 2 min
                                                           1 min rest 1 min

Oly Class

Friday:  Rest if you are doing the NLI otherwise do:
WU: 2x20 Chest Fly
         2x20 Tricep kick backs

Strength: 5 sets of 25 hand release push up  rest as needed
               5x7 muscle ups  rest as needed

WOD: EMOTM 1-10   5 OHS 135/95
                           11-20  7 STOH 135/95
                           20-30 9 T2B

Saturday: Rest or NLI


Sunday:
WU: 1k run

Strength: 4 sets of max rep Wall Ball rest as needed  try to get 150 reps total
               4 sets of max rep DU rest 1 minute

WOD: Back Squat 30 reps 185/153
            Run 400m
            BS 20 reps
            Run 800m
            BS 10 reps
            Run  1200

Week 2

Week #2!.  Going to experiment with a new warm up this week. Instead of just the regular light cardio I am adding some light weight high rep isolation movements to get blood to and activate the muscle groups about to be used.

Monday: 

WU: 2 x 20 DB Hammer Curl
         2x 20 DB Stiff leg deadlift

Strength: 4x3 Cleans From the high box.
                Set height to be right above the knee at the take off position. Heavy 3's.

                5x max effort Pull Ups. Rest 2 minutes between set

WOD:  Row 250 rest 60 seconds
                      500 rest 90
                      750 rest 120
                     1000 rest 150
                      750 rest 90
                      500 rest 60
                      250


Tuesday:
WU:  2x 20 DB shoulder press
          2x 20 Triceps extensions with a red band

Strength: 6 x 8 Thrusters  Heavy as possible  rest as needed
               5 sets of Max effort ring dips  rest 1 min between sets

WOD: 21-15-9
           Deadlift 315/205    (255/185  or  205/155)
            Bar facing burpees


Wednesday: Rest

Thursday: 
 Morning if possible: Max effort 5k

Oly Class

Friday:
WU: Tabata WU

Strength: 6 sets of 3 ring hand stand PU or 5-7 HSPU  rest as needed

               4 sets of 20 T2B  1 min between sets

WOD: 10 Min AMRAP:
            7 Front squat @ 155/105
           14 KBS 55/35
           21 Hand release push ups

Saturday: 
WU: Air Squat (strict) 3x20
         1600 m Run

Strength: 4 sets of 3 rope climbs rest as needed ( not more than 2 minutes)
               5 x 20 unbroken box Jump 30/24 rest 90 seconds

WOD: 9-7-5
           Squat Snatch 135/95
           Muscle Up  (assisted band MU)
Grind through this!

Sunday:
WU: 2x20 Shrugs 2 135/95
         L sits x4x30 sec

Strength: 3,2,1 max OHS

               8 x 100 ft Prowler Push rest as needed
               Gang up on this and rotate quickly. No more than 1 minute rest

WOD:  50ft Hand Stand Walk
                      Then
            3 rounds of : 30 Wall Ball
                                 50 Double Unders
                      Then
            50ft Hand Stand Walk