friday

20 min emom 1- 30 sec of jumping jacks 2- 12 lunges 3- 10 S20  4- 15 sit ups...

thursday

run 4 min  walk 2 min 4 rounds...

wednesday

every 90 sec for 10 round  "Cindy"...

tuesday

Strength: 5x10 squat with 5 second pause at bottom of each rep Wod: for time 50/35 30 alt db snatch 30 alt db clean and jerk...

monday

50 bar facing burpees rest 10 min in those 10 min accumulate 1 rep max strict press at the end of those 10 minutes 50 more bar facing burpees...

friday

Work on weakness Wod:12 min amrap 30 DU 10 shoulder to overhead (something you can do 10 in a row for at least the first few rounds)...

thursday

Korwod  accumulate 2 min l sit accumilate 3 min hand stand hold accumulate 4 min plank Wod: wall sit 60 sec right into 20 wallballs rest 2 min 5 rounds ...

wednesday

Strength: 3 set of max reps strict press, goal is as heavy as you can to get around 10 to 20 reps Wod: "Helen" 3 rounds for time 400 meter run 21 KBS 12 pullups  ...

tuesday

3 rounds for time 5 squat snatch 135/95 10 burpees over bar lateral rest 5 min 3 rounds for time 5 Squat cleans 135/95 10 burpees over bar lateral...

monday

front squat the heaviest you got for max reps rest 5 min repeat 2 more times so 3 rounds total Wod: "Diane" 21-15-9 DL  225/155 hspu  ...