Burpees + Box Jumps + Pull Ups

21-15-9-15-21

Burpees

Box Jumps

Jumping Pull-ups

Keep it moving!

3 rounds

21 Wall Balls

50 Jump ropes

15 Burpees

50 Jump ropes

9 KB/DB Swings

50 Jump ropes

Press + Run

Work up to 1RM

Strict shoulder press

Then

5 Rounds

10 Shoulder Press(60%max)

200M Run

"Cindy"

"Cindy"
AMRAP 20
5 Pull-ups
10 Push-ups
15 Squats

AOD Circuit

5 rounds
30 sec on / 10 sec off

Max reps of:
Rope Slam
Kettlebell Swing
Keg Row
Landmine Alternating 1-arm Shoulder Press
Sandbag Deadlift
Tire Flip

Dips, Row, Sprint

10-9-8-7-6-5-4-3-2-1

Ring Dips

Bent-over row 95/75

100M sprint

Run, Deads, Pull Ups

3 rounds:

400M run

12 deadlifts 135/95

9 pull ups

“The Bear Complex”

“The Bear Complex”
5 Rounds of 7 sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

*No time component
*Do not drop the bar during a set
*Increase weight each round
*Post MAX WEIGHT

Box Jumps, Snatches, Jumping jacks

5 rounds

12 Box Jumps

10 DB Snatches

50 jumping jacks

Death by Squats

Skill/Warm up:

7X45% Back Squat to Front Squat + 7 squats

7X50% Back Squat to Front Squat + 7 squats

5X55% Back Squat to Front Squat + 5 squats

WOD:

Using 60% body weight

3 rounds 

10 Back squats 

200 M run

10 Front Squats 

Hill Sprint (2^nd driveway)

Push Jerks + Burpees

Work up to 1RM

Push Jerk

Then

15-12-9-6-3-2-1 
Push Jerks @60% 1 Rep Max
Bar Facing Burpees

 

Double unders + Run

50 DU or 100 JR

200m RUN

50 DU OR 100 JR

400M RUN

50 DU OR 100 JR

800M RUN

50DU OR 100JR

Deadlifts + Pull ups + Sprints

5 rounds

15 Deadlifts 155/115

10 Pull Ups

100M sprint

Leg day!

3 rounds

50 jump ropes

15 box jumps

40 jumping jacks

20 lunges each side

30 side-to-side jumps

25 squats

Cleaning Day

Skill

3X5 Power clean @ 80% 1RM

4 Rounds

15 Med Ball Cleans

15 Wall Balls

15 1-arm KBS each side

K2E - Ring Rows - HSPU

Skill

Handstand Pushup Practice

10X2 Stricts Pull Ups

5 rounds

15 knees to elbows

12 ring rows

10 Hand stand Push ups

Run, Jump, Snatch

Skill: Snatch practice

18 Min AMRAP 

1 Hill Run to Second Driveway on left side

10 Squat Jumps (Must Break Parallel and feet must come off ground)

16 DB Snatches (8 Each Arm)

Push press + Pull up

Skill: Work to 1 Rep Max of Shoulder Press (No Push Allowed)

10-9-8-7-6-5-4-3-2-1

Shoulder Press 50%1RM (Strict)

Pull Ups (Strict) with band if needed