Saturday
Beginners Class:
Strength Work
5 x 5 Push press climbing
5 x 5 Kettlebell swings
 
WOD 8 min AMRAP
15 Kettle bells swings
9 Press ups
5 Goblet squats
3 Jump squats (no weight)
 
Main Class
1. Strength
5 × 3 OHS, Heavy
WOD
“Jack”
Complete as many rounds as possible in 20 minutes of:
50/25kg Push press, 10 reps
10 KB Swings, 24/16kg
10 Box jumps, 24 inch box (20 inch box – w)
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Friday
EMOTM Climbing
1-9 mins
Snatch Build to heavy 5 Touch and go.
9-18 mins
Clean & jerk Build to 90% 1 RM
 
WORKOUT 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap
 
Thursday
 
3 x 3 Deadlift
5 x 3 Clean High pull Climbing
 
TEAM WOD
Teams of 3:
200 Dbl unders
100 Box Jumps , 24/20″
100 Thrusters, 40/25kg
100 TTB
100 Thrusters,
100 Box Jump Overs, 24/20
200 Double unders
 
Wednesday

 
Warm up
3 rounds
Hand stand hold 30 seconds
5 x  Bridge ups
 
Kipping Skills and strict pull ups & muscle ups.
Every 2:30
4 x Strict pull ups or Max Muscle ups
 
4 Min Amrap
10 Burpees
25 Double unders
2 mins Rest
4 min Amrap
10 Burpees
25 Double unders
 
Tuesday
20 Min EMOTM (Work for 30 seconds)
ODD – Power Cleans RX 60/35kg RX+80/45kg
EVEN – Hand stand push ups
Target is efficiency on both movements
WOD
30 Wall ball shots, 20/14
30 pound Sumo deadlift high-pull
30 Box jump, 20″
30 Push press
30 Pull ups
30 Push-ups
30 Front squat
15 Strict pull ups or 10 x kipping muscle ups to finish
RX 40/25kg
RX+50/30kg
 
Monday
Front squat:
5 x 3 Climbing
For WOD Warm up shoulders & wrists then:
Spend time warming up and practising squat snatch @ wod weight.
WOD
4 RFT:
12 OHS 40/25kg
12 TTB
Rest 3 minutes After round 2
RX+ 50/30kg