WOD

As Many Rounds as Possible in 12 minutes of:
10 Hang Power Snatches 95/75lbs
10 Box Jumps
10 Wall Balls
Post number of rounds to comments:

Alternate WOD

As Many rounds as possible in 12 minutes of:
10 Tuck Jumps https://www.youtube.com/watch?v=zh1v8jINBZ0
10 Step ups
20 Hang Release push ups

WOD

Front Squats
7-5-3-1
3 Rounds for time of:
40 Squats
20 Hang Cleans (squats) 95/65lbs
Post loads and time to comments:
Alternate WOD

7 Rounds for time of:
40 Squats
20 Jumping Lunges
Post loads to comments

WOD

3 Rounds for time of:
25 Sandbag clean and jerks
Row 350 m
5 Med ball toss, As far as you can throw, alt L/R side

Alternate WOD
3 Rounds from time of:
25 Backpack Clean and Jerks
Run 350m
15 Backpack Thrusters
I have had some question about how to make a SAND BAG, easy, heavy plastic bag (leaf bag etc) add sand to the bag, tie a good knot, then place bag of sand in old duffle or old backpack ;)

WOD

4 sets of 10 Overhead Squats w/ 2 sec pause in bottom

Then

4 Rounds for time of:

1 min of: Run,Row,Bike, Ski Erg

20 Kettle Bells Swings

10 Burpees over KB

Post time to comments:

Alternate WOD
5 Rounds for time of:

1 Min of Run,Bike, etc

20 Squat Jacks, (jumping jacks in a squat position, w/o arms)

10 Burpee Tuck Jumps

Post time to comments:

Rest Day

Rest Day

WOD

Complete rounds of 10,9,8,7,6,5,4,3,2,1 reps:
Oblique twist w/20lb ball
Goblet squats
Box Step ups 30" box
Post time to comments:

Alternate Workout
Use the same reps and movements find weights that you can use to complete the WOD

WOD

As Many Rounds as Possible in 15 minutes of:
10 Power Cleans
10 Toes to Bar
30 Double Unders
Post number of Rounds comments:

Alternate Workout

Complete 10 Rounds for time of:
10 Push ups
10 V-ups, Toe Touches
30 Double Unders
Post time to comments:

WOD

Front Squats
6-4-2-1
Post loads to comments

Alternate Workout

 For Time:
100 Squats
Run 400m
50 Walking Lunges
Run 400m
25 Hand Stand push ups
Post time to comments:

WOD

21-18-15-12-9 reps of:
Double arm KB clean and jerk
Push ups
Cal. Bike, Row, Ski erg, etc
Post time to comments:

WOD

SYLB Workout 3
For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm thrusters
♀ 35 lb. DBs, 20-in. box
♂ 50 lb. DBs, 24-in. box
Post time to comments and/or register to support.

Alternate WOD
50 Jumping split squats
50 Sit ups
50 Step ups
50 Burpees
Post time to comments:

Rest Day

Rest Day

WOD

4 Rounds not for time:
10 DB Push ups
20 Wall Ball Sit up shots
100m Bear hug plate carry, As Heavy as Possible (AHAP)

Alternate

As Many Rounds as Possible in 20 minutes of:

10 Push ups, use a Backpack
20 Sit ups with Back Pack on chest
100m Bear Hug with the loaded Backpack.
Great Week, Keep up the Good Work!

WOD

5 Rounds for time of:
Run 200m
5 Man Makers 45/35lb
Post time to comments:

Alternate

AMRAP in 15 minutes
Run 200m
5 Man Makers, use 20lb DB if you have one: Demo  https://www.youtube.com/watch?v=iMNnvhg1JcM

WOD

For Time of:
5x 400m Run, 2 minute rest, then...
4 Rounds of
10 Burpees
20 KB swings 55/35lb or 24/16k
30 Squats
Post time to comments:

For Time of:
Run 400m 5 times, 2 minute rest, then
 4 Rounds of
10 Burpees
20 KB swing, with Backpack
30 Squats
Post time comments:

WOD

4 Rounds for time of:
50m KB Walking lunge, 1 arm overhead, 1 arm farmers carry, switch at 25m.
12 Sand bag get ups
10 Burpee broad jumps
Post number of rounds to comments:

Alternate
4 Rounds for time of:
50 Walking lunge, use minimum of 1 gal jugs or more.
12 1 gal get ups
10 Burpee Broad jumps

WOD

SYLB Workout 2
For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
Post time to comments and/or register to support.

Rest Day

Rest Day

WOD

Fun with Cards for time:
Hearts- Hand Release push ups
Diamonds- Sit ups
Spades- Mountain Climbers 4ct
Clubs- Burpees
Face Cards are 10 Reps, complete the whole deck for this workout.
Post time to comments and challenges as well. This is also the Alternate workout.
Have a great weekend!!

WOD

As Many Rounds as possible in 9 minutes:
3 Hang Power Cleans
3 Power Cleans
3 Hang Cleans (Squat)
3 Cleans (Squat)
Rest 30 Seconds
Post your loads  and Rounds to comments:

Alternate

As Many Rounds as Possible in 17 minutes of:
9 Jumping Squats
9 Jumping Split Squats
9 Burpees
9 lunge steps
If you wish wear your backpack or a weight vest
Post number of rounds and your weight to comments:

WOD

SYLB Workout 1
Complete as many rounds as possible in 10 minutes of:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
♀ 35-lb. DB ♂ 50-lb. DB
Post rounds completed to comments and/or register to support.
Use as heavy a Dumb bell as you have.
This is the Alternate workout today as well.
Check out the links if you would like to help.

WOD

Complete 15 minutes of:
1 reps Burpee
2 reps Toes to Bar
3 reps Kettle bell swings
Complete ascending ladder of:
2/4/6,3/6/9 etc
Post levels completed.
Alternate WOD
Complete 15 minutes of:
1 reps of Burpee
2 reps of V ups
3 reps of Dumbell swings, pick your load
Complete ascending ladder of:
2/4/6,3/6/9 etc

WOD

As Many Rounds As Possible in 12 min of:
15 push ups
9 Thrusters 95lbs
6 step ups w/ sand bag


Alternate

As Many Rounds As Possible in 12 minutes of:
15 push ups
9 Thrusters with Loaded Backpack(books) etc
6 Step ups (house steps or short wall) with Backpack

Post what you used and number of rounds to comments:

Rest Day

Rest Day

WOD

Run 5k
Finish with a ROMWOD
 or
5 rounds for time of:
Row 1000m
25 pull ups
or
5 rounds from time of:
40 Mountain climbers
20 Sit ups
Post time to comments:

WOD

Complete as Many Rounds as Possible in 20 min of:
10 single leg squats
20 Push ups
30 Sit ups
40 Squats
Compare to 191231

WOD

Hang Cleans, 70%-80%-85%-90%
4-4-2-2-1
Hand Power Cleans
4-4-2-2-1
Cleans
4-2-2-1-1
Post Loads to comments:

Alternate, no weights WOD
AMRAP in 20 min of:
10 Shoulder taps (planking)
20ft  Bear Crawl
30 Walking Lunges
Post number of rounds to comments: