Monday - 31st
5 sets ALL OUT:
30 seconds AMRAP DB Thrusters - make it unbroken but tough
30 seconds AMRAP Push-up Burpees
6 min rest

Wednesday
A1. Power Clean, 3 tough reps x 5 sets, 2 min
A2. Close Grip Bench Press @ 20X1, 2-3 reps x 5 sets, 2 min
B1. Deadlift @ 11X1, 5 reps @ 50% RM x 5 sets, 60 sec
B2. Push-ups, AMRAP x 5 sets, 60 sec - adjust body position/decrease depth as needed

Friday
5 x 60 sec Airdyne @ 50%/60 sec Airdyne @ 80%
+
5 min rest
+
5 x 60 sec Row @ 50%/60 sec Row @ 80%
+
5 min rest
+
5 x 60 sec walk and recover/60 sec running back and forth in garage

Friday
10 x 30 sec Airdyne @ 50%/30 sec Airdyne @ 80%
+
5 min rest
+
10 x 30 sec Row @ 50%/30 sec Row @ 80%
+
5 min rest
+
10 x 30 sec walk and recover/30 sec running back and forth in garage

Tuesday
3 sets @ a consistent/paced effort:
Row 750 meters
35 lite KBS - should be lite enough to complete unbroken
30 box jumps - jump up, step down
25 air squats
Rest same as work time

Wednesday
A1. Deadlift, 1 rep @ 90% RM x 5 sets, 10 sec
A2. Power Clean, 1 heavy rep x 5 sets, 10 sec
A3. Power Snatch, 1 heavy rep x 5 sets, 10 sec
A4. Vertical Jump, 5 max effort reps x 5 sets, 2:30 min rest
A5. Bench Press @ 20X1, 5-4-3-2-1, 2:30 min rest

A. Press, build to 1 RM
B. Chin-ups, perform 1 tough repetition every min for 20 minutes - you decide what tough is
C1. Bench Press @ 20X0 - no pausing, 15-25 reps x 3 sets, 60 sec
C2. One Arm DB Row @ 20X0, 20-25/arm x 3 sets, 60 sec (30 sec b/t arms)

Friday
4 sets for total reps:
30 sec Box Jumps - 20"/14"
30 sec KBS - tough for 30 sec - you pick
30 sec DB Push Press - you pick
30 sec Squats
6 min rest

Monday
A. Deadlift, build to 90% of your 1 RM
B. 5 sets ALL OUT pace:
5 touch n go DL @ 60% 1RM
AMRAP Push-up Burpes in 20 sec
Row Sprint 20 sec
Rest 6 min
C. Unanchored Sit-ups, 30 sec on/30 sec off x 5

WOD 1

A1. Front Squat @ 30X1, 3 tough reps x 3 sets, 10 sec
A2. Box jumps, 6 tough reps x 3 sets, 2 min
B. As many rounds as possible in 10 minutes:
3 toes to bar (get them as high as possible for those that can't do them)
3 Push-ups (adjust height so that you can do 3 unbroken every set)
C. Row 10 min @ moderate effort

WOD 2

5 min Row @ 50% effort:
5 min for rounds @ 80% effort - 10 walking lunges/10 db push press (25/15)/5 unanchored sit-ups
3 min Row @ 50% effort:
3 min for rounds @ 80% effort - 10 walking lunges/10 db push press (25/15)/5 unanchored sit-ups
1 min Row @ 50% effort:
1 min for rounds @ 80% effort - 10 walking lunges/10 db push press (25/15)/5 unanchored sit-ups

A1. Bench Press @ 30X1, 1 tough rep x 5 sets, 10 sec - take weight off barbell for A2
A2. Bench Press @ 30X1, 4-6 reps x 5 sets, 3 min
A3. Deadlift - use 90% of tough single from last week, 1 x 5 sets, 10 sec - drop bar @ top of rep
A4. Power Clean, 3 x 5 sets, 3 min - drop each rep
B. 5 sets @ 80% effort:
30 sec lite KBS
30 sec rest
30 sec push-up burpees
30 sec rest

WOD 1
A. Deadlift, build to tough single - no failures!
B. Bench Press, build to 1RM
C. Push-up Burpees, AMRAP in 30 sec x 8 sets, 3 min rest

WOD 2
A. Push Press @ 21X1, 2-3 x 5 sets, 3 min
B. Power Clean, 5-4-3-2-1, 3 min - drop each rep
C. 10 min Box Jumps - 24"/20" - step down every rep - compare to last time

A1. Front Squat @ 30X1, 4-3-2-1, 120 sec
A2. Chin-ups @ 31X1, 2-3 tough reps x 4 sets, 120 sec
B1. DB Russian Step-ups @ 1110, 9-12/leg x 3 sets, 60 sec - bench @ knee height
B2. One Arm DB Row @ 10X0, 15/arm x 3 sets, 60 sec
C. Row 10 minutes @ a tough pace