Tuesday

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

21-15-9
KB Swing (55/35)
Bar facing burpees
Push Press (95/75)

Bar facing burpees:  No clap at top.  Just make sure you drop to the ground and touch your chest then while facing the bar jump with both feet at the same time.

Monday

Power Clean
2-2-2-2-1-1

WOD Death by...Clean and Jerk (135/95)

Cash out
5 rounds
20 Double unders or attempts
20 situps

Death by means 1 CL&J the first minute, 2 the next, 3 after that and so forth until you cannot complete the number within the minute.  All lifts start at the beginning of the minute

Cash out is not timed

Friday

21-15-9
Wall Ball (20/14)
Box Jump (24/20)
GHD Situps

In between each round and at end 100' sled push

Thursday

Bench Press

2x10 5-5-5-3-3

Run 400 m
5rounds
10 push ups
10 ring rows
10 sit ups

Run 400 m

Wednesday

Filthy Fifty
50 Box jumps (20")
50 Jumping Pull ups
50 KBS (35)
50 Walking Lunges
50 Knees 2 Elbows
50 Push Press (45)
50 GHD Extension
50 Wall Ball (20/14)
50 Burpees
50 Double unders or attempts

Tuesday

Press
(2x10) 5-5-5-3-3

12 Min AMRAP
10 Push press (115/75)
5 C2B Pull ups
100' farmers carry

Monday

Deadlifts
3-3-3-3-3

WOD
5Rounds
7 Muscle ups
21 SDHP (95/65)

Friday

Weighted pullups
5x5

WOD
21-18-15-12-9-6-3
pullups
ring dips
ghd situps

No time frame.  Go at a pace that you can work on form.

Thursday

Deadlift
5-5-3-3-1-1

WOD
21-15-9
Thrusters (95/65)
Burpees
then
30 Deadlifts (225/135)

Wednesday

20 Min AMRAP
Row 1000M
then...
20 Double unders
15 Wall ball throws (20/14)
10 Ring Dips
5 Chest 2 Bar pullups

Start the clock on the row and then do the amrap of only the bottom exercises

Tuesday

Press
5-5-5
Push press
5-5-5

12 minute AMRAP
14 KBS (55/35)
14 SDHP (55/35)
14 Push ups*

*Push ups- do them with one hand on KB, 7 each side, go down until the hand on kettlebell touches chest or shoulder

Monday 16th

Clean
2-2-2-1-1

WOD
5 Rounds
3 Power cleans (205/120)
7 Burpee box jumps
9 GHD situps

Monday 2012!

Overhead Squats
5x5

20 Min AMRAP
Deadlift
Hang power clean
Overhead squat

95/65 first do one of everything, then 2, then 3 and so forth for 20 min.  Goal is to do sets unbroken for as long as possible.  You can set bar down between movements, not reps.  Example on your five set you do 5 deadlifts set bar down, pick it back up and do 5 cleans and OHS = unbroken set.  If you stopped on number 4 of the 5 OHS you broke up that set.