Monday

A. Every 5 Minutes for 30 Minutes:

200 Meter Run

5 Pull Ups

10 Push Ups

15 Air Squats

Friday

A.  As Many Rounds as Possible in 15:

3 Clean and Jerks (115,75)

3 Pull Ups

25 Double Unders

3 Clean and Jerks

6 Pull Ups

25 Double Unders …. Adding 3 Pull Ups to each round.

B. NO 3:30 and 4:30 Class. Bayou Brawl Prep.

Thursday

Partner wod

A. Partner Wod:

For Time:

30 Power Snatch Split (135,95)

150 Syncro Air squats

150 Push ups split

30 Wall walks split

Wednesday

A. 5 Sets of Max Strict pull ups

B. Stations:

2 Rounds

1:00 at each Station

Echo Bike

Kettlebell Swings (70,53)

Ski

Dumbbell Bench Press (50,35)

Row

Tuesday

A. Every Minute on the Minute For 6 Rounds

1 Hang Squat clean

1 Squat Clean @60% and up each round

B. As Many Rounds as possible in 5 Minutes:

10 Double Dumbbell Deadlifts (50,35)

8 Double Dumbbell Lunges

10 Box Jump Overs (24”,20”)

Rest 3:00

As Many Rounds as possible in 5 Minutes:

10 Goblet Squats (50,35)

10 Single Arm Dumbbell Push Presses

20 Dumbbell Sit Ups

Monday

A. For Time:

Buy In: 400 Meter Run

10-9-8-7-6-5-4-3-2-1

Power  Cleans (155,125)

Burpees

Buy Out: 400 Meter Run

Friday

A. 4 Sets of 4 Front Squat @70%

B. 5 Rounds for Time:

400 Meter Run

21 Hang Dumbbell Snatches (50,35)

12 Pull Ups

Thursday

Partner wod

A. For Time:

60 Calories Echo Bike

30 Push Presses (135,95)

60 Calorie Row

30 Hang Cleans

60 Calorie Ski

30 Thrusters

Wednesday

A. 5 Sets of 5 Strict Press @65-70%

B. For Time:

50 Cal Ski

40 Toes To Bar

30 Overhead Squats (75,55)

20 Bar facing Burpees

10 Double Dumbbell Box Step Overs (50’s,35’s)

Tuesday

A. 7 Sets of 1 Deadlift @85-95%

B. As Many Rounds as Possible In 8 Minutes:

8 Deadlifts (185,115)

4 Hang Cleans

20 Double Unders

Monday

A. 6 Rounds for Time:

10 Wallballs (20,14)

10 Box Jump Overs (24”,20”)

5 Bar Muscle Ups

Friday

A. 4 Sets of  3 Tempo (03x1)Front Squat @65%

B.  10-9-8-7-6-5-4-3-2-1

Hang Snatch (135,95)

Handstand Push ups

Thursday

Partner wod

A.  For Time:

80 Syncro Air Squats

60 Push Ups

50 Box Jump Overs (24,20)

40 Power Cleans (185,115)

Wednesday

A. 4 Sets of Max Strict Pull Ups

B. 5 Rounds:

400 Meter Run

20 Ski or Row

50 Double Unders

:30 Rest

Tuesday

A.  3 Sets of 10 Strict Press @65-70%

B.As Many Rounds as possible in 6 Minutes:

8 Double Dumbbell Hang Squat Cleans (50,35)

8 Dumbbell Shoulder to Over Head

8 Toes to Bar

3:00 Rest

As Many Rounds as possible in 6 Minutes:

8 Dumbbell Hang Snatch (50,35)

8 Dumbbell Overhead Lunges

8 Toes To Bar

Monday

A. 5 Rounds for Time:

15 Wallballs (20,14)

10 Deadlifts (225,155)

10 Lateral Bar Burpees

Friday

A. 3 Sets For Time:

9-6-3

Snatch (115,75)

Burpee Box Jump Overs (24,20)

Rest 3:00 between Sets

Thursday

Partner wod

A. One Round for Reps

6 Minutes of work

1:00 Minute Rest/Transition

Echo Bike

Syncro Dumbbell Hang Clean and Jerk (50,35)

Wall Walks

Wednesday

A. 6 Sets of 1 Deadlift @85-90%

B. Mini Murph:

Buy In: 400 Meter Run

5 Rounds of

10 Pull Ups

20 Push Ups

30 Air Squats

Buy Out: 400 Meter Run

Tuesday

A. For Time:

60 Double Unders

50 Hang Power Cleans (95,65)

200 Meter Run

50 Front Rack Lunges (95,65)

200 Meter Run

50 Push Press (95,65)

60 Double Unders