WOD

 30-25-20-15-10 reps for time of:

Wall Balls 

Push up

200m Run

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WOD

 5 rounds for time of:

6 Thrusters135lbs

12 Box Jumps

24 Pull ups

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WOD

 10 reps to 1 rep for time:

Kettle bell swings

Wall Balls

20 Double Unders between each set

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Rest Day

Rest Day

WOD

As Many Rounds as possible in 12 min of:

Run 200m

20 Front Squats 95/65lbs

12 Dumb bell Cleans 

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WOD

 6 Rounds for time of:

10 Walking Lunges 35lbs DB's

15 Push press 

20 Leg Levers

25 Squats

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WOD

 As Many Rounds as possible in 20 min of:

20 Kettlebell swings

15 Pull ups

10 Thrusters 95/65lbs

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WOD

 Front Squats

3-3-3-3

Hang Cleans

3-3-3-3

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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
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Rest Day

Rest Day

WOD

 Go for a 20 min run.

Wear your 20lb vest or backpack if you have one .

WOD

AMRAP in 12 minutes of:

8 Pull ups

8 hurdles R leg

8 Hurdles L leg 

8 Push ups

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WOD

 4 rounds for time of:

20 Kettle bell Swings 24k/16k

15 DB Thrusters 25/15lbs per hand

Sprint 200m

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WOD

 Front squat 5-5-3-3-3-1-1-1-1 reps

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WOD

 Open 21.1

For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 minutes

Rest Day

Rest Day

WOD

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

WOD

 4 Rounds for time:

20 Kettle Bell swings

15 Thrusters

200m Spring

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WOD

2 Rounds for time of:

15 Walking Lunge 24/16k

20 Push ups

25 Box Jumps

30 Pull ups

Row 1000m

30 Pull ups

25 Box Jumps

20 Push ups

15 Walking Lunge 24/16k

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WOD

5 Rounds for time of:

15 Front squats

15 Toes to Bar 

Row 300 m

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WOD

 Every Minute on the minute for 16 minutes of:
6 Pull ups (strict)
6 Dips
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Rest Day

Rest Day

WOD

 Complete as many rounds as possible in 15 minutes of:

15 Dips

20 DB Snatch (alt) 30/20lbs

30 Doubles Unders

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WOD

 Complete as many Rounds as Possible in 20 min:
10 DB push press Left
10 DB push press Right
10 Goblet squats, 24k
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WOD

 Every Min on the Min for 15 min complete:
6 Front Squats 75%
6 Toes to Bar
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WOD

 3 Rounds for time of:
50 Double Unders
1 min Hand Stand Hold
35 Abmat sit ups
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WOD

 Ascending Ladder complete as many steps in 12 min of:
1 Power Clean
2 Burpee over Bar
3 DB Snatches
2,4,6 etc
Post number reps complete: