Sprint

Warmup
5min run 

2 rounds 

5 pull ups

10 push ups

15 squats

2 Turkish Getups

Strength

Squat Week 4

WOD

10 rounds of:

20 seconds max effort sprint

Walk for 2:40

Bear Complex

Warmup
5min run 

2 rounds 

5 pull ups

10 push ups

15 squats

2 Turkish Getups

Strength

Bench Press Week 4

WOD

The Bear Complex
1 rep of each:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

All this equals one set and you do 7 sets to equal one round for a total of five rounds. Once you start a round you may not put down the bar. Touch and go to start each round. At the end of each round, increase the weight. This is not for time. Rest as long as you need between rounds. 

Start light. It gets heavy quickly. 

Time Trial

Warmup

400m run 

2 rounds 

5 pull ups

10 push ups

15 squats

10 hollow rocks

5 push press

Strength

Deadlift Week 4

WOD

Time Trial:

1 mile

Note
Wednesday will be a rest day.

Jackie

Warmup

400m run 

2 rounds 

5 pull ups

10 push ups

15 squats

10 hollow rocks

5 push press

Strength

Press Week 4

WOD

1000 meter row

Thruster 45 lbs (50 reps)

Pull-ups (30 reps)

60 min run

Warmup
5min run 

2 rounds 

5 pull ups

10 push ups

15 squats

2 Turkish Getups

WOD

60 min run. Cover as much ground as you can!

Randy

Warmup

400m run 

2 rounds 

5 pull ups

10 push ups

15 squats

10 hollow rocks

5 push press

WOD

Randy
75 Snatches for time @75/55

Note:
If you're smoked and need a day off, listen to your body. You can rest today, or just do some snatches for skill work, keeping it light. 

400m intervals

Warmup

400m run 

2 rounds 

5 pull ups

10 push ups

15 squats

10 hollow rocks

5 push press

Strength

Squat Week 3

WOD

400m intervals

Run 400m, then rest for 1.5 min. 

Repeat until your time or form fall off.

Shoot for at least 3 good ones. 4-6 would be great. 

Run/ T2B/ PP

Warmup

400m run 

2 rounds 

5 pull ups

10 push ups

15 squats

10 hollow rocks

5 push press

Strength

Bench Press Week 3

WOD

15 min AMRAP:

200m Row or Run

5 Toes to Bar

5 Push Press (Heavy)

Run/ C&J/ Run

Warmup
5min run 

2 rounds 

5 pull ups

10 push ups

15 squats

2 Turkish Getups

Strength

Deadlift Week 3

WOD

15 Clean & Jerk
1.5 mile Run
15 Clean & Jerk

Note:
Wednesday will be a rest day. 

DB Snatch/ DU

Warmup

5 min run

3 rounds of:

5 pull ups

10 push ups

15 KB swings

2 Turkish Getups

Strength

Press Wk 3

WOD

12 min AMRAP:
10 dumbbell squat snatches, (heavy)
50 double-unders (or 150 singles)

Time Trial!

Don't forget!

Warmup

5 min run

3 rounds of:

5 pull ups

10 lunges

15 KB swings

WOD

5k time trial!

Chipper

Warmup
5min run 

2 rounds 

5 pull ups

10 push ups

15 squats

2 Turkish Getups

WOD

2 Rounds for time:
20 KB Swings 
20 Medball situps 
30 Double Unders
30m Bear Crawl
50 Push-ups
50 Squats
800m Run