Monday
Squat (see strength cycle below)
 
Newbie
5 Rounds For Time:
10 Wall Ball 20/14#
10 KBS (Russian) 43/35#
10 Box Jumps 24/20"



Tuesday
Bench (see strength cycle below)
Pause 1st rep then touch 'n go 

"Bodyweight Fight Gone Bad"
Pull Ups
Push Ups 
Sit Ups
Squats
Burpees
1 Minute in each station
1 minute rest between rounds

Wednesday 
Hero WOD
"Gaza"
5 Rounds For Time:
35 American KB Swings 53/35#
30 Push Ups
25 Pull Ups
20 Box Jumps 30/24"
1 Mile Run
*40 Minute Time Cap
 
Thursday
 Deadlift (see strength cycle below)

"Dirty Sweatpants"
10 Minute AMRAP:
1-Stone 2 Shoulder 150/110#
1-Tire Flip 650/400#
*Increase 1 rep each round.  For example round 2 would be 2 stone and 2 tire flips...
Score is total reps completed.

Friday 
For Time:
50 Wall Ball 20/14#
Then
3 Rounds of:
30 Double Unders
15 Toes 2 Bar
10 Front Squats 135/95# 
*Front squats taken from the ground.  No racks.


Strength Program
3 Rep Wave

Warm up progressively to a rep test of 90%
*We will be using 100% of your 1RM as the training weight 

Monday
Squat (see strength cycle below)
 

4 Rounds for Time:
3 Muscle-Ups (men); 3 Chest-to-Bar Pull-Ups (women)
5 Thrusters 115/75
15 Unbroken Double-Unders

Tuesday

Bench (see strength cycle below)

Death-by-Push-Ups

1st minute:  10 Push-Ups
2nd minute:  11 Push-Ups
3rd minute:  12 Push-Ups, etc

Add one push-up per minute until you can no longer complete the designated number of push-ups in the given minute.

Score is total accumulated reps.

Wednesday 
For Time:
20 Front Squats* 135/95
20 Box Jumps 24/20
15 Front Squats 155/105
20 Box Jumps 24/20
10 Front Squats 185/125
20 Box Jumps 24/20
5 Front Squats 205/135
20 Box Jumps 24/20

*Front Squat can be taken from a rack
 
Thursday
 Deadlift (see strength cycle below)

4 Rounds for Time:
50 American Kettlebell Swings 53/35
25 Burpee Box Jump-overs 24/20

Friday 
CrossFit Open WOD 15.5
???????????

Strength Program
3 Rep Wave

1 x 70%
1 x 77.5%
3 x 3 x 82.5%
*We will be using 100% of your 1RM as the training weight

Monday
Squat (see strength cycle below)
 10 Minute AMRAP:
5-Front Squats 185/95#
10-Burpees
*Front Squats may be taken from the rack
*Be prepared to work in heats

Tuesday
Only Bench Press programmed will be the WOD.

"Lynne"
5 Rounds For Max Reps
Bench Press
Pull Ups
*Men body weight bench press
*Women 75% body weight bench press

Wednesday 
6 Rounds For Max Reps:
30 Seconds Ground to Overhead @ 70% of 15.1a
30 Seconds Rest
30 Seconds Double Unders
30 Seconds Rest
*Work with a partner to count the reps.  This WOD will be run in 2 flights.
 
Thursday
Hero WOD
"Bowen"
3 Rounds For Time:
800 Meter Run
7-Deadlifts 275/155#
10-Burpee Pull Ups
14-1 Arm KB Thrusters 53/35# (7 each arm)
20-Box Jumps 24/20"
*40 Minute Time Cap


Friday 
CrossFit Open WOD 15.4
???????????


Strength Program
3 Rep Wave

5 x 3 x 75%
*We will be using 100% of your 1RM as the training weight

Monday
Squat (see strength cycle below)
 4 Rounds For Time:
50-Split Jump Lunges
25-Sit Ups

Tuesday
Bench Press (see strength cycle below)
*Pause the 1st rep of every set on the chest for a 1 second hold then touch and go the remaining reps. Touch and go reps for the rep test.

5 Rounds For Reps:
1:00 Burpees
1:00 Double Unders
*Time is continuous.
*Score is total reps.

Wednesday 
Every 90 seconds complete:
5-Ground To Overhead (60% of 15.1a weight)
*Reps should be unbroken (you MAY drop the bar, but you shouldn't)
*After 5 rounds (25 reps) add 1 rep to each 90 second period until the designated reps can not be completed in 90 seconds.
*Score is total reps completed.
 
Thursday
Hero WOD
"Foo"
20 Minute AMRAP:
13-Bench Press 170/75# "Buy In"
Then 
7-Chest 2 Bar Pull Ups
77-Double Unders
2-Squat Clean Thrusters 170/85#
28-Sit Ups
*The Bench Press is a buy in and does not count towards the score


Friday 
CrossFit Open WOD 15.3
???????????


Strength Program
5 Rep Wave

5 x 50%
3 x 60%
2 x 70%
1 x 75%
1 x 80%
85% Rep Test
*We will be using 100% of your 1RM as the training weight