WEDNESDAY 5/30

*5x
-50 DU/ 100 jump rope
-200m run

*for time
-25 burpees
-200ft. Walking lunge
-5 rds
15 DB push press
200ft. Farmers walk w/ DB
-25 burpees
-400m row
-400m run

TUESDAY 5/30

*20min barbell practice

*20min AMRAP
-5 thrusters 135/95
-10 crossfit push ups
-20 DB single arm snatches

MONDAY 5/28

*1 mile run

*FGB
3rds 1min AMRAP
-wall balls
-sumo high DL pull
-box jumps
-push press
-row for cals
-1 min rest

FRIDAY 5/25

*for time
-5 rope climbs
-10 HSPU
-25 KB swings
-50 pull ups
-100 box jumps
-200 DU/400 jump rope
-400m sand bag runs

*if finished on time core work

WEDNESDAY 5/23

*3x
-150m row
-400m run

*30min cap
3rds
-7 DL
-7 pull ups
-7 dips
3rds
-21 wall balls
-21 toes to bar
Farmers walk 200ft w/ DB
-28 burpee box jumps
Farmers walk 200ft w/ DB
-3 pull ups
-3 dips

TUESDAY 5/22

*10 mins jump rope / DU practice

*3rds for time
-15 push up clean squat
-200m run

*core work
-100 bent knee sit ups
-100 scissor kicks
-100 bicycle crunches

MONDAY 5/21

*1 mile run

*5x3 reps heavy OHSQ

*3rds for time
-10 OHSQ
-400m run

FRIDAY 5/18

*5 mins jump rope / DU

*OHSQ practice

*for time
-50 back squats
-40 pull ups
-30 shoulder to over head
-50 FR squats
-40 pull ups
-30 shoulder to over head
-50 OHSQ
-40 pull ups
-30 shoulder to over head

WEDNESDAY 5/16

*5x
-10 BW SQ
-10 push ups
-200m jog

*for time
-2000m row
-50 pistols
-30 hang cleans

TUESDAY 5/15

*1 mile run

*snatch practice

*snatch ladder with 20 DU or 40 jump rope

*core work 3x
-20 boat crunches
-50 seated twist
-1 min iso abs
-30sec side ISO abs each side

MONDAY 5/14

*5x
-50 DU/ 100 jump rope
-200m run

*4x5 reps heavy
-back squat

*4rds for time
-10 single arm snatches
-sprint

SATURDAY 5/12

*burpee ball squat elimination

*for time. Team wod

-30 wall balls each (one at a time)

Cycle
-300m row
-30 box jumps
-30 KB swings
-30 dumbbell push press

-30 thrusters each (one at a time)

FRIDAY 5/11

<p>*5x20 strict pull ups</p>
<p>*5x10 ring dips/ dips</p>
<p>*5x
-25 DU/ 50 jump rope
-sand bag sprints</u></p>

WEDNESDAY 5/9

*snatch sq practice

*3rds for time
-15 snatch SQ
-400m run

*3 sets w/ 1min rest
-10 side to side toes to bar/ knees to elbows
-10 side crunch each side
-40 scissor kicks
-30 sec. Side iso each side

TUESDAY 5/8

*ladder sprints warm up

*5x5 heavy dead lift

*15mon AMRAP
-10 dead lift
-10 HSPU
-10 pull ups
-150m run

MONDAY 5/7

*10min jump rope/ DU

*For time
*1 mile run
*50 KB swings
*40 box jumps
*30 burpees
*20 wall balls
*10 clean squats

SATURDAY 5/5

*ladder warm up

*30 min time limit
Team accumulates together one at at a time while the other team mate runs 200m w/ a sandbag
-100 OHSQ
-200 hang cleans
-300 burpees
-400 box jumps
-500 DU or 1000 jump ropes

FRIDAY 5/4

*6x
-40 DU or 80 jump rope
-100m sprint
-20 BW squats
-100m sprint

*4sets
-10 thrusters
-150m sled runs

WEDNESDAY 5/2

*1 mile run

*45sec in hell 2x
-bent knee sit ups
-push ups
-box jumps
-ball slams
-ring dips
-burpees
-wall balls
-KB swings
-sumo HDLP
-man makers

TUESDAY 5/1

*5sets
-10 GHD sit ups
-50 seated twist
-100 DU or 200 jump ropes

*clean squat practice

*15mins every 30sec 1 rep
-clean squat