Friday

Elizabeth
21-15-9
Cleans (135/95)
Ring Dips

Thursday

15 Minutes to reach a heavy 5 rep bench press

WOD
5 Rounds
Row 250m
10 Body weight bench press
12 toes 2 bar

15 Min Cap

Wednesday

Row 250m
30 Hang power snatch (75/45)
20 Chest 2 bar pull ups
Row 250m
30 KBS (55/35)
20 GHD sit ups
Row 250m
30 Box Jumps
20 OHS (95/65)
Row 250m

Tuesday

5 Rounds of
3 press/5 Push press/ 1 Push jerk
Pick a weight that can be used for all three movements, do not put bar down in middle of set

WOD
10-1
push press (115/75)
Toes 2 bar

cash out
50 back extensions

Friday

Bench
5x5
Weighted pullups
5x5

Mini cindy (10 Minutes)
5 Pullups
10 push ups
15 squats

Thursday

Back Squats
5-5-3-3-1-1

21-15-9
Wall ball
Box jumps
GHD situps

Wednesday

12 Days of Christmas

1 Heavy power clean
2 Muscle ups
3 HSPU
4 Box Jumps
5 Burpees
6 Push press (135/95)
7 Ground 2 Shoulder ( atlas stone)
8 KBS (70/55)
9 Wall Ball (20/14)
10 Back Ext
11 Double unders
12 Toes 2 Bar

Done like the song
1 clean
2 mu/1clean
3hspu/2 mu/ 1clean
etc

Tuesday

Press
5-5-5
Push Press
3-3-3

5 Rounds
20 Lunge steps
5 PP/PJ (155/115)
20 Situps (GHD)

Monday

Deadlifts
5x5

WOD
15-12-9-6-3
Power Cleans (185/115)
Bar facing burpees

Sunday

4 sets of weighted pull ups

10 Minutes do 3 unbroken reps power snatch

Jackie
1000 M Row
50 thrusters (45/35)
30 Pullups

Friday

Bench
5-5-5-2-2

WOD
15 minute AMRAP
10 push ups
10 wall ball
10 Medball twists
Run 100m

Thursday

Snatch
2-2-2-1-1

Amanda
9 -7-5
Muscle ups
snatch (135/95)

Wednesday

Practice snatch light weight

21-18-15-12-9-6
Double unders
Box Jumps

rest 3 min
 Max cal row in 3 min

Tuesday

Push press
5-5-3-3-1-1

Wod
"Nate"
20 Minute AMRAP
2 muscleups (3:1 pullups dips)
4 Handstand Push ups
8 KBS (70/55)

Monday

Cleans
2-2-2-1-1

WOD
15 Minute AMRAP
Row 250m
10 Toes to bar
*1 Power Clean (205/115)
*Add 1 power clean each round

Thursday

Deadlift
5x3

WOD
10 Rounds
5 Deadlifts (225/135)
10 Ring Rows

Wednesday

3 Minutes to complete as far as possible
rest 1 minute
6 Minutes to complete as far as possible
rest 2 minutes
Complete entire circuit


20 Cal Row
30 Wall ball (20/14)
20 Toes 2 Bar
30 Box Jumps
20 SDHP (100/70)
30 Burpees
20 Push press/jerk (135/95)

Tuesday

Bench Press
3x5
3x2

WOD
21-3 by 3's

Pull ups
Ring dips
Sit ups

Monday

Front Squat
5-5-3-3-1-1

WOD
10 Front Squats (155/115)
20 Double unders
8 Front Squats
40 Double unders
6 Front Squats
60 Double unders
4 Front Squats
80 Double unders
2 Front Squats
100 Double unders

Thursday

Press
5-5-5
Push Press
3-3-3
Push Jerk
1-1-1

WOD
5 Rounds
5 Hang power clean (115/75)
5 Push press/jerk
5 Bar facing burpees
5 Ring dips

Wednesday

60 KBS (55/35)
50 Box Jumps
40 Wall Ball (20/14)
30 Pull ups
20 GHD Situps
10 Power Snatch (115/75)
100 foot lunge with weight (45/25)

Tuesday

Bench Press 5x5
Strict pull ups 5x5

Add weight to each strength exercise as able

WOD 5 Rounds
Row 250 M
20 Situps