MONDAY 

Deadlift 40% x 5, 50% x 5, 60% x 5

WOD

"Kelly"

5 Rounds For Time

Run 400m

30 x Box Jumps /Step Ups (24"/20")

30 x Wall Ball Shots (20#/14#)

TUESDAY

ENDURANCE

For Time 

21-18-15-12-9-6-3

Burpees Over The Rower / Calories On The Rower / Toes 2 Bar OR Abmat Sit-Ups

WEDNESDAY

WOD

"Kettlebell Carnival"

Goal is to COMPLETE the Following w/ Great Technique -

Minutes 0-5: Perform 100 Kettlebell Snatches using whichever hand you choose, you can switch hands as well.  

Minutes 5-7: RECOVER

Minutes 7-9:  Perform 50 Kettlebell Swings 

Minutes 9-10: RECOVER

Minutes 10-10:30: Perform 25 Kettlebell Goblet Squats

THURSDAY 

Strict Press  40% x 5, 50% x 5, 60% x 5

WOD

"Chief"

5 Rounds For Time:

3 Min AMRAP of - 

3 x Power Clean (135/95)

6 x Push-Ups

9 x Air Squats

REST 1 MINUTE

FRIDAY 

REST DAY / OPEN GYM 

SATURDAY 

WORK UP TO A 1 REP MAX BACK SQUAT

WOD

TEAM "MURPH"

The Running must be done AS A TEAM, everything else will be one partner works at a time.  THE ONLY CATCH IS YOU MUST DO THE MOVEMENTS IN ORDER (pull, push, squat) !!!

HAVE FUN , PUSH EACH OTHER , GET TIRED AND TAG YOUR TEAMMATE IN TO PICK UP WHERE YOU LEFT OFF!!!!

Run 1 mile 

100 Pullups or Ring Rows

200 Push Ups

300 Air Squats

Run 1 mile

SUNDAY 

WORK UP TO A 1 REP MAX BENCH PRESS

12 MIN AMRAP 

10 x Power Snatch W/ NO FOOT MOVEMENT ALLOWED (75/55)

50 x Double or Single Unders 

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