Sorry for the Break.

Tuesday C shift


10 Rounds for Time
5 Pull ups
10 Push Ups
15 Sit ups
20 Squats

Keep up your intesity and work on full range of motion.

Friday

Cardio Day
5k run or 8 mile bike ride

Thursday

Pyramid reps
1-2-3-4-5-6-7-8-9-10-9-8-7....3-2-1
95lbs Hanging Cleans
Burpees

Modified
65 lbs hanging cleans

Hanging cleans you start standing upright with the bar about mid thigh.

Wednesday

5 Rounds
run 400 meters
21 Burpees
10 knee to elbows

modified
ride the bike on a high resistance for 4 minutes
if you cant do the knee to elbows, set the bench up with a decline and do 20 decline situps.

Tuesday

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Modified
use a weight that you are comfortable with and concetrate on form.

Saturday

Strength Day

Deadlift
3-3-3-3-3

modified
use a weight that you feel comfortable with dont over do it, work on form more than going heavy.

Thursday

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Wednesday

Pyramid reps
1-2-3-4-5-6-7-8-9-10-9-8-7-6-...2-1
95lbs Pushpress
24" Box Jump

Modified
45lbs Pushpress
18" box jump

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

modified:
use 95lbs or just the bar.

Sunday

WOD
50 sit-ups
50 squats
50 pull-ups
50 pushpress 65lbs
50 power cleans 65lbs

Modified
jumping pull-ups or lat-pulldowns
45lbs cleans and pushpress