Monday
Kalsu
EMOM
5 Burpees
100 thrusters 135/85

Continue doing five burpees and thruster in remaining time tell you get 100.  If have to take a no thruster min that is fine

Tuesday
Learn the turkish get up

Helen
3 RNDS
400 run
21 KB swings
12 pull ups

Wednesday
"12 days of Christmas"
1 squat clean thruster 135/95
2 handstand push ups
3 box jumps
4 bar over burpee
5 wall balls Men 40/20
6 push press 135/95
7 front squats 135/95
8 KB swings 53/35
9 TTB
10 Weighted Lunges 40/30
11 Pull ups
12 Squat Snatches 135/95

Friday
4x4 Cleans @ 90-95%
10 rnds
15 deadlifts 135/95
15 push ups

Sat
3x20 Backsquats

Tabata This

Monday

3x20 Backsquat  (you know how this works)

15-12-9-6-3
CTB pull ups
135/85 Clean and jerk
Push ups

Tuesday

6k run or 6k row

Wednesday

6sets 4 reps
Cleans 85-90%

Buy in and out with 100 double unders or 300 regular

5 rnds
150/95 Deadlift x10
150/95 Frontsquat x10
10 HS push ups

Friday

10-9-8-7-6-5-4-3-2-1
Deadlift start at 65% this is not a max test go hard and push hard

4 rnds
400 run
50 squats

Saturday

10 Rnds
12 burpees
12 pull ups

November 17-22

Monday

"tonto"

5 min AMRAP
20 meter sprint 
25 wall balls
2 min rest
4 min AMRAP

40 m Sprint

20 front squats 95/65

2 min Rest
3 min AMRAP

60 met sprint

15 hang cleans 115/75

2 min Rest
2 Min AMRAP
80 sprint
10 shoulder to overhead 135/95

Tuesday

3x20 backsquat add 5-10% if you got all 20 in a row last week

10 RNDS
3 deadlifts 405/275 or 90%
5 muscle ups
7 box jumps

Wednesday

"make up max day"
(the rower must be in use for you to run everyone must row at least once and if your alone row them all)
Row/run 500
50 thrusters 45/25
row/Run 500
30 thrusters
row/run 500
20 thruster

Friday

Team of 2 row
6,000 Each person rows 500 at a time
while you are resting its
Do 20 Deadlifts at 50%

Saturday

5k Run

Workouts for November 9 thru November 15

Monday

Lift
  Squat 3s x 20r @ 50% 1RM
WOD - 20 min AMRAP
  30 sec handstand hold
  30 sec bar hang
  30 sec squat hold
  30 sec L-sit
  30 sec chin over bar

Tuesday

WOD - 3 rounds for time
  3 Cleans @ 90% 1RM (Must do full squat clean)
  15 burpees

Wednesday

Lift
  Dead Lift 3s x 20r @ 50% 1RM
WOD - Tabata x 2 rounds
  Wall ball
  Sit ups
  Slam ball
  Run

Thursday

Rest Day!

Friday

WOD
  Row a sub 1:35/1:55 500 meter split time as long as possible
  3 min rest
  Row a sub 1:40/2:00 500 meter split time as long as possible
  3 min rest
  Row a sub 1:45/2:05 500 meter split time as long as possible
  3 min rest
  Row a sub 1:40/2:00 500 meter split time as long as possible
  3 min rest
  Row a sub 1:35/1:55 500 meter split time as long as possible

Saturday

Lift
  Clean 4s x 2r @ 70% 1RM
WOD #1 - 2 min AMRAP
  5 push ups
  5 ring dips
WOD #2 - 3 min AMRAP
  1 thruster
  1 back squat
WOD #3 - 3 min AMRAP
  5 pull ups
  5 bent over rows 125/80

Sunday

Day of rest!!!

Nov 2-7

Monday
OH squat max (30 min)

12 min AMRAP
250 row
Deadlift x7 @80%

Tuesday
Clean and Jerk max
If you can clean more than you jerk continue to clean max.  must squat

400 run
50 pull ups
400 run
50 push ups
400 run
50 sit ups
400 run
50 squats

30 min cap

Wed
EMOM
0-5 min 5 thrusters 75/35
5-10 min 5 thrusters 95/45
10-15 min 5 thrusters 115/55
continue adding in this way tell you cant complete the rnd

Friday
Bench max

30 box jumps
30 ctb pull ups
30 ktb swings
30 overhead walking lunges 95/65
30 kte
30 push press 95/65
30 good mornings
30 wall balls 20
30 burpees
30 triple unders 200 reg

Sat
Snatch max

10 rnds
5 push ups
10 sit ups
15 squats

Oct 27-Nov 1

Monday

Snatch: 80% 3r, 90% 1r, 100% 1r, 85% 2r

Front Squat: 80% 3r, 90% 1r,100% 1r, 85% 2r, 100% 1r, 85% 2r, 80% 2r,2s

(60 sec between each set)

Tabata X3 (reduce of you are nearing an hour in the gym)

Squats

Burpees

KTE

Run

Tuesday

Deadlift MAX

10,9,8,7,6,5,4,3,2,1_Max 

 7 min AMRAP

30 double unders

12 burpees

Wednesday

BEAR COMPLEX FUN

5 rnds

7 bear complex

increase weight each RND 65/35

Friday

Clean and Jerk

80%1+1, 90% 1+1, 100%1+1, 85% 1+1, 80%1+1

Tabata "that" 

2 rnds

Squats

push ups

sit ups

pull ups

Saturday

Backsquat max 30 min including warm up

20 min AMRAP

5 thrusters

7 hangcleans

10 SDHP  

Aug 15-19

Monday
Front squat
80% 3r
85% 2r
80% 3r 3s
80% 2r

"Don"
66 Deadlifts 110/75
66 box jumps
66 KB swings
66 KTE
66 sit ups
66 thrusters 55/35
66 wall balls
66 burpees
66 double unders

Tuesday
Cleans
80% 3r 2s
Rack Pull (110% of clean)
80% 3r
85%3r
80%3r 3s
80%2r

 5rnds
45# walking overhead lunges
21 burpees

Wednesday
Snatch
80% 3r 3s
75% 3r 3s
75% 2r

30 rnds
5 balls
5 HSPU
1 clean 225/155 (or 5 under your max)

Friday
5K

Saturday
Backsquat
80% 3r
85% 2r
80% 3rx4s

3rnds
21 KTE
21 KB Swings
21 Push up
21 Pull Ups
21 Box Jumps
21 Good Morning
150 ft walking lunges