Saturday

WOD
3 rounds for time.

400m run
21 kettlebell swings (54lb men, 35lb women).
12 pull ups

Modified

ride bike for 4minutes at a fast pace and heavy resistance
21 KB swings 30lbs
12 jumping pull ups or lat pull downs

Friday

WOD
Tabata deadlift (135lb men, 95lb women, barbell deadlifts)
Tabata dumbbell push press (men 45lb dbs, women 25lb)
Tabata burpee

Thursday

WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Modified do 30 reps of each

Sunday

WOD
As many rounds as possible in 20 minutes

5 Pull-ups
10 Push-ups
15 Squats

Modified
do jumping pull-ups or lat pulldowns.

Thursday

WOD

150 Wallballs 20 lbs ball

Modified WOD

150 Wallballs 12 lbs ball

Wednesday

"Murph"
800 meter run
100 pull-ups
200 push-ups
300 squats
800 meter run

If you cant run Bike at a fast pace for 4 minutes, do jumping pull-ups when you fatigue.

Tuesday

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

Modified WOD
21-18-15-12-9-6-3 rep rounds of:
85 pound Front squat
Sit-up
If your still working on form or have a past injury were you are limited on doing weighted squats do them without weight.
GHD is the Glute Hamstring bench that you do back extensions on. for sit-ups sit on the thigh pads and put your feet under the foot pads then lean back past parallel then return to the upright position, that is a GHD sit-up.

Monday

Do as many rounds as possible in 20 minutes
5 pull-ups
10 Push-ups
15 Squats

Sunday

RUN 5K

Saturday

Pyramid reps
1-2-3-4-5-6-7-8-9-10-9-8-7-6...2-1
Pull-ups
Box Jumps 24"