Monday
0-5 Mins Warm up class
Warm up – (Max pull ups and ring dips)
5-11 minutes:
Barbell warmup – Coach taking class through skills.
11-16 minutes to build to 70-85%
16-26 mins, Every 2 minutes for 10 mins
Clean & Jerk 5 x 2
WOD
2 rounds
10 Cleans
10 Burpees
10 Push press
2 mins off
2 rounds
10 cleans
10 burpees
10 push press
Rx 50/30kg
RX+ 60/35kg
 
Tuesday
Every 2 mins for 16 minutes
 
5 x 5 Front squats – Across
3 x 5 strict press – Across
Note:
Aim is to add 2.5-5kg on last weeks lifts.
Start warming up for push press during rest for squats.
 
WOD 9 minute AMRAP
Toes to bar 3-6-9-12-15-18-21-24
Step ups 18
 

Wednesday
3 sets Every 2 mins for 6 mins
Max strict pull ups or Muscle ups.
Final week of Hand stand walk Skills
Next skill the butterfly pull up. Basic intro.
WOD – 12 minute Amrap
Chipper
100 double unders
50 Lunges
40 pull ups
30 Press ups or HSPU
20 V-ups
10 Burpees
12-15 minutes
Max effort Muscle ups or l-sit hold
Thursday 
0-5 Mins Warm up class
5-11 minutes:
Barbell warmup – Coach taking class through skills.
11-17 minutes to build to 70-85%
17-27 mins, Every 2 minutes for 10 mins
Hang Snatch 5 x 2 Across
WOD
Team WOD
0-4 mins
Max number of Turkish get ups
4-8 minutes
Max number of Goblet squats
8-12 minutes
Max Number of  Kettlebell swings
Rx 12/16kg
SC 8/12kg
Enforce proper technique on turkish get up. If not skilled enough switch for burpee box jumps.
 
Friday
5 x 5 Deadlifts
3 x 5 Push press
Note:
Aim is to add 2.5-5kg on last weeks lifts.
Start warming up for push press during rest for squats.
WORKOUT 13.5
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
45/30kg Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
 
Saturday
Emotm for 12 minutes
Power Snatch  x 3
Notes:
Aim is to make get skill full and consistent at a heavy weight not to build to a max. So climbing for first 3 minutes then hitting the same weight after.
“Wittman“
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.