Rest Day

WOD

Strength Day
10 Hang  Power Cleans
10 Hang Cleans
6 Power Cleans
6 Cleans
Increase loads every 3 reps
Post loads to comments:

WOD

Complete as many rounds as possible in 20 minutes of:
4 DB Thrusters 50/35lbs
6 Toes to Bar
24 Double Unders
Post time to comments:

WOD

4 Rounds for time of:
Run 200m
20 Wall Balls
15 Toes to Bar
Post time to comments:

WOD

Clean and Jerk
2-2-2-2-2
Post loads to comments:

WOD

5 Rounds for time of:
Row 250 m
15 Thrusters 35lb/20lb
15 Push ups
Post time to comments:

Rest Day

Rest Day

WOD

4 Rounds for time of:
15 Kettle bell swings 24/16k
20 Air Squats
15 4ct mountain climbers
Post time to comments:

WOD

 Strength Day

 Cleans 6-4-2-1-1 reps
 
Post loads to comments.

 

WOD

6 Rounds for time of:

20 Goblet Squats

15 Kettle bell swings

10 Ball Slams 20lbs

Post time to comments: 

 

WOD

5 Rounds for time of:
9 Cleans 145lbs/95lbs
45 Double Unders
Post time to comments:
 

WOD

5 Rounds for time of:
500m Row
8 Box jumps
8 DB Thrusters 40/30lbs
Post time to comments:

Rest Day

Rest Day

WOD

Complete as many rounds as possible in 12 minutes of:

8 Dips

8 Walking Lunges

8 Overhead Squats

Post number of rounds to comments:

WOD

As many rounds as possible in 15 minutes of:

10 cal of Bike/Ski erg

10 Burpees

10 Sit ups

Post number of rounds to comments:

OR

Run w/ your Ruck for 30 minutes, Ruck (backpack). Stop every 5 minutes and complete 15 Burpees with the Ruck pack on.
Post your weight of the ruck on the comments.

WOD

5 Rounds for time of:
25 Hand Release Push ups
25 Goblet Squats 16k
25  Abmat Sit ups
Post time to comments:

WOD

 Strength Day

Dead Lift

5-5-5-5-5

Post loads to comments

WOD

 5 Rounds for time of: 

15 Push up

15 Single leg RDL

15 opposite elbow to knee

Post time to comments:

Rest Day

Rest Day

WOD

 Run w/ your Ruck for 30 minutes, Ruck (backpack). Stop every 5 minutes and complete 15 Burpees with the Ruck pack on.

Post your weight of the ruck on the comments.
 

"Just one can of fizzy drink a day IS enough to raise the risk of developing diabetes by 50%," Daily Mail.

WOD

 Complete as many rounds as possible in 14 minutes of:

9 HSPU
9 Front squats 145lbs (Cleaned no rack)
9 Pull ups
Post number of rounds to comments:

WOD

 Complete as many rounds as possible in 16 min of:

12 push ups
24 Squats (add wt to scale up)
12 step walking lunge add wt to scale up)

Post # of rounds to comments:

WOD

Strength Day

Shoulder Press

3-3-3-3

Push Press

3-3–3-3

Push Jerk

3-3-3-3

Post loads to comments:

WOD

 As Many Rounds as Possible in 12 minutes of:

12 Push Press

12 1 Legged Squats

12 Leg Leversl

Post number of rounds to comments:

Rest Day

Rest Day

WOD

Complete as many rounds as possible in 15 min of:
5 Sumo Deadlift High Pull, 95/65lbs
10 HSPU
15 Squats