Warm-up:
Thoracic warm-up
10 Toe touch to reach
10/10 Single leg raises
x 3

Endurance:
Run 3 miles for time, your choice to do in gear or not

WOD: For Time
25 Sit-ups
10 Power cleans (155/110#)
x 3 rounds
Rest 5 min

WOD: For Time
25 Sit-ups
10 Deadlifts (225/155)
x 3 rounds

Strength:
50 Strict pull ups
In as few sets as possible. Record Number of Sets

Mobility:
Low Back and Legs

Warm-up:
Run 200 Meters
10/10 Alternating plank lunge
:20 Pec Stretch
x 3

WOD: For Time
50′ Sled push moderate weight
5 Man makers(55/35#)
50′ Walking lunge holding (55/35#) Dumbbell farmers carry
x 5 Rounds
Rest 30 min

WOD: For Time
2 Rope climbs 15′
5 Bench Press (225/155#)
x 5 rounds

Mobility:
Chest, Shoulders and Spine

Warm-up:
400 Meter light jog
5/5 Hip openers
x 2

Endurance: Run
800 meters
Rest 1:30 between sets 85-90%
X 4 sets

WOD: Adam Brown (Hero Workout, Fallen SEAL) For Time
24 Deadlifts (295/205#)
24 Box jumps (24″/20”)
24 Wall ball (20/14#)
24 Bench Press (195/135#)
24 Box jumps (24″/20”)
24 Wall ball (20″/14”)
24 Power cleans (145/105#)
x 2

Mobility:
Low Back, Hips and Hamstrings

Today is an Rest Day

Work on your MOBILITY HERE

Warm-up:
Swim 50 Meters
10 Push-up walk outs
10 Touch downs
10 Over under arm swings
x 2

Endurance: Swim
500 meter, rest 5 min
400 meter, rest 4 min
300 meter, rest 3 min
200 meter, rest 2 min
100 meter, rest 1 min
X 3
Then put some fins on and do 3 x 50 meters with as much rest as you want. Just start to get the feel of them

Strength:
Clean and jerk: Complete 6 sets of 3 reps @ 80-90% of 1RM
Clean pulls: Complete 6 sets of 3 reps

Death by clean and jerk  (135/95)
1 on the 1st min
2 on the 2nd min
3 on the 3rd….and so on until you can’t get the number of reps in the min.
Record total reps done in last minute completed.

Mobility:
Shoulders and Hamstrings

Warm-up:
3 Sets
12/12 PVC Side Swings
12/12 Hip Circles
:30 Max Rep Jumping Jacks
12/12 Toe Touches

Strength:
Back squat: Complete 4 sets of 8 reps @ 75% of 1RM

WOD: For Time
25 Calorie row
25 Wall ball (20/14#)
25 Toe to bar
x 4 rounds

WOD: For time
100 Push ups
Rest 3 min between rounds
X 3 rounds

Mobility:
Quads, Hips and Hamstrings

Today is an Rest Day

Work on your MOBILITY HERE

Warm-up:
3 Sets
7 Inchworms
10/10 Supine Single Leg Raises
10/10 PVC Figure 8’s

Endurance: In Gear
1 Mile run for time (push)
Rest 3 min
x 2 sets

WOD:  For Time
10 Shoulder to overhead (135/95#) (push press, push jerk, split jerk)
10 Bar facing burpee
10 Strict pull ups
X 10 rounds

Strength:
2:00 max rep sit-ups
Rest 3:00
X 3

Mobility:
Shoulders and Hamstrings

Warm-up:
3 Sets
250 Meter Jog
50 Meter Butt kicks
3 Wall Walks
50 Meter High knees

Strength:
Deadlift: Complete 5 sets of 5 reps, go at 75-80% of 1RM

WOD: 20:00 AMRAP
20 Lunge steps holding (55/40#) Dumbbells
10 Pull ups strict
10 Push press with (55/40#) Dumbbells

Accessory:
Bar Pull Overs: Work on 1 Rep at a time for 5-6 Sets.  Try to be controlled and work on strength.

Mobility:
Hips and Hamstrings

Warm-up:
2 Sets
10 Air squats
10 Walking lunges
10 PVC Pass Throughs
10 Touch downs
250 Meter row

Endurance: Run 8:00 
At 4 min turn around and try to get back to your start line
Rest 2 min

Run for 6 min
At 3 min turn around and try to get back to your start line
Rest 2 min

Run 4 min
At 2 min turn around and try to get back to your start line
Rest 2 min

Run 2 min
At 1 min turn around and try to get back to your start line
Don’t start slow. Challenge yourself.

WOD: With a Continuous Clock, 1:00 Max Reps of Each
Wall ball (20/14#)
Box jumps(24″/20”)
Power cleans (135/95#)
Shoulder to overhead (95/65#) (push press, push jerk, split jerk)
Row for calories
Rest 1 min
x 3 Rounds
So you will go for 5 min non-stop rest one minute and do that 3 times.
Just keep a total number for your reps…so if you get 20 wall balls your first box jump is 21
Then write down your reps for each rd and total them at the end for your score

Mobility:
Shoulders and Spine