Monday

A. Every minute on the minute 7

2 power snatch @ 70-75%

B. Four Rounds:

20 Alternating Dumbbell Hang Snatches (50,35)

30 Med ball Squat Cleans (20,14)

400 Meter Run

Friday

A.  4 sets of 7 Push Press @ 55-65%

B. For Time:

18-15-12-9-6

Power Cleans (135,95)

Toes To Bar

Thursday

A. Kendale’s 40th B Day Wod

Partner Edition

2 Rounds:

40 Deadlifts (185,135)

40 Burpee Pull Ups

40 Box Jump Overs

1985 Meter Ski or Row

Wednesday

A.  3 Rounds for Reps:

90 Seconds at each Station

Station One: Echo Bike

Station Two: Dumbbell Bench Press (50,35)

Station Three: Double Unders

Station Four: Push Ups

Tuesday

A.  5 Sets of 3 Back Squat @ 75-85%

B. For Time:

100 Ab Mat Sit Ups

50 Overhead Squats (135,95)

Friday

A. Every Minute On the Minute For 7 Rounds

2 Hang Squat Clean

1 Jerk @ work up each set

B. As Many Rounds as Possible in 7:

5 Barbell lunges (115,75)

7 KB swings (70,53)

9/7 Echo Bike

multiple heats for bigger classes

Thursday

A. Partner Wod

3 Rounds for Time:

800 Meter Wall ball Run (20,14)

10 Syncro Burpees

30 Single Dumb bell Thrusters (50,35)

100 Double Unders

Wednesday

A. For Time:

3-6-9-12-15-18-21

Pull Ups

Bar facing Burpees

Push Jerks (135,95)

Tuesday

A. 3 Rounds for Time:

400 Meter Run

21 Sumo Deadlift High Pulls (95,65)

Monday

A. 5 Sets of 5 Back Squats starting at 65% add weight each time

B. Open Wod 22.1

As Many Rounds as Possible in 15 Minutes:

3 Wall Walks

12 Dumb bell Snatches (50,35)

15 Box Jump Overs

Friday

A. Every Minute On The Minute For 7

2 clean and jerks starting @ 65% and work up each set

B. As Many Rounds as Possible in 9 Minutes:

9 Burpees to Target

10 Pistols

Thursday

A. For Time:

2000 Meter Row or Ski

50 Squat Cleans (135,95)

1500 Meter Row or Ski

40 Squat Cleans

1000 Row or Ski

30 Squat Cleans

Wednesday

A. Classic Super Set:

4 Sets of 6-10 Strict Tempo Pull Ups (41x1)

4 sets of 12 Tempo Bent Over Lateral Raises w/ Dumbbells (5041) @ 5-15 lbs

Rest 90-120 seconds after each round

*a round is complete when the pull ups are done and lateral raises finished immediately after

B. For Time:

50 Double Dumbbell Walking Lunges (50,35)

30 Handstand Push Ups

40 Front Rack Walking Lunges

20 Handstand Push Ups

30 Double Dumbbell Walking Lunges

10 Handstand Push Ups

Tuesday

A. 10 Rounds for Time:

3 Power Cleans (165,135)

15 Wall Balls (20,14)

Monday

A. 4 Sets of 3 Tempo (40x1) Back squats @70-75%

B. For Time:

400 Meter Run

15 Box Jump Overs (24/30 in)

30 Pull Ups

800 Meter Run

30 Pull Ups

15 Box Jump Over (24/30 in)

400 Meter Run

Friday

A. 4 Sets of 4 Tempo (42x1) Bench Press @start with 60% add weight each set

B. For Time:

21-15-9

Deadlifts (155,115)

Double Dumbbell weighted Step Ups (50,35)

Wednesday

A. 5 Sets of 5 Back Squat @65-70%

B. As Many Rounds as possible in 10:

24 Kettlebell Swings (53,35)

6 Shuttle Runs (One Shuttle Run is 25 ft out and 25 ft back)

Tuesday

A. Three Rounds for Time:

24/30 Cal Bike or Row/Ski

15 Hang Power Cleans (155,105)

B. For time:

100 Double Unders

20 Toes to Bar

80 Double Unders

20 Toes to Bar

60 Double Unders

20 Toes to Bar

40 Double Unders

20 Toes to Bar

20 Double Unders

Monday

A. 5 Rounds for Time:

400 Meter Run

10 Burpees

20 Double Kettlebell or Dumbbell Lunges (50,35)

100 Meter Farmer Carry