Strength: 5×5 Zercher Squat

WOD:

Start: 400 Meter Row

2 Rounds of

30 Air Squats

2 Rope Climbs

Middle: 400 Meter Row

2 Rounds of

20 Kettle Bell Swings 53/35/18

10 Deadlifts 135/95

End: 400 Meter Row

Core: Tabata Planks

Strength: 5×5 Snatch Pull

WOD:

4 rounds for time

3 Deadlifts 315/205#

10 KB swings

10 KB Snatches (5 ech arm)

10 KB Sumo Deadlift High Pulls

Same KB for all the moves 80/70/53/35/18#

CORE: 30 Russian Twists & 30 Back Ext.

Strength: 5×5 Front Squat

WOD: 300 the Movie Workout, look like a Spartan

Pullups – 25 reps
Deadlifts with 135 lbs – 50 reps
Pushups – 50 reps
24-inch box jumps – 50 reps
Floor wipers – 50 reps
Single-arm Clean-and-Press with 36 lbs Kettlebell – 50 reps
Pullups – 25 reps

Athlete’s Choice: Choose a workout from your binder and try and beat your old time!!!

or

4 Rounds

16 Pull ups

16 Jumping Lunges

16 Sit Ups

9 Thrusters 75/50 barbell, 45/25 Dumbbell

CORE: Tabata Plank

Strength: Back Squat 3×5

for time:

100 meter sprint

20 one arm overhead walking lunge (10 each way) 53/35

20 pull-ups

30 box jumps

30 ball slams 20/15

20 double unders (40 single)

20 ring dips (sub box dip)

30 kettle bell swings 53/35

30 sit-ups

20 sumo squat high pull kettlebell 53/35

20 dumbbell push press 45/25

100 meter

core: 100 ab mat sit-ups