Core work-
Max plank hold

Strength-
push jerks from rack
3,3,3,3,3

Wod

3 Rounds
10 Thrusters 155/105lbs
10 Box Jump Overs 30/24″
10 Muscle Ups

Core work-
Wall Ball Sit ups 20
2 minute plank. 5 minute plank for Aaron Leech
Wall ball sit ups 20

Go over wall

Strength- Power Clean, sets of 2- you can reset between reps
Work up to a 2 rep max

Wod
5 Rounds for time
8 power cleans 185/135
20 Foot handstand walk (sub BEAR CRAWLS- 1 room length or 3 wall walks, or 10 feet of lateral handstand walks against a wall)

Core work 25 situps, 2  minutes plank 25 sit ups

Strength-Back squat
5,5,3,3,3+

60%,,65%.70%,80%.%90

Wod-
80 Alternating Pistols – Sub 150 airs squat
60/40 Calorie bike
40 Handstand Push Ups (sub 60 push ups)

Sunday Funday-

Come in and get warmed up- we are taking it out side, its too nice to be inside

Simplicity-

Teams of 2
Wod1
10 Minute Amrap

Partner 1
10 kettle bettle swing
10 sit ups
Partner 2 run- switch spots when get back

Wod 2
8 Minute Amrap
Thruster Burpee Ladder
1,1,2,2,3,3,4,4 and on and on an on…. Split work however you want

Wod 3-
10 minute Amrap
20 tire flips
200M farmer carry with KB-

split the work however you want, one partner flips the tire at a time, carry two kettlebells 200m however you want

Strenght
Bench Press. Same weekly percentages
5,5,5,5,5

Wod
6 rounds
15 KB swings 70/55
20 Air squats
run 400

Enjoy!