21-15-9

OVHS
T2B

5x

7 cal bike
7 DB squat cleans
7 Devils Press

200 double unders
1000m row
50 burpees

3x

10 pull ups
30 wall balls
50 double unders

4x

10 power snatch
10 bar facing burpees

5 Rounds for time of:
 
200m Farmer's Carry
10 Hang Power Cleans
10 Strict Press

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells

2x

15 Front Rack Front Squats ( dumb bells 50/35)
15 Ring push ups
20 lunges with dumb bells
20 T2B/knees up

12 min amrap

30 DU
15 box jumps
5 pull ups

 4x

20 kbs
10 squat lunge press KB
10 kb sit ups

7min AMRAP of:

5 ring dips
10 double unders
5 box jumps
10 sit ups

6x

6   floor press
8   pull ups
10 kb swings

3x

1min 30 sec row max meters
1min 30 sec:  AMRAP of
                     5 deadlifts -
                     3 power cleans
                     1  sh2ovh

Holiday Schedule...

5x

10 burpee box jumps
20 kb swings

4x

farmers carry
12 dumb bell push press
24 double unders

5x

  5 pulls
10 sit ups
15 front squats 95/65

3x

21 barbell thrusters
15 t2b
9 barbell push ups 

Friday fun...

4x

15 kb swings
10 pull ups
15 sit ups with kb

2x

15 cal bike
15 burpees
15 box jumps
30 double unders
30 air squats
30 push ups

2km row...

21-15-9

Med ball cleans
Med ball push press to 9/10ft target

4x

4 T2B
5 SA Dumbell Snatch R hand
6 SA OVH Lunge R hand
4 T2B
5 SA Dumbell Snatch L hand
6 SA OVH Lunge L hand

Friday Fun..

1st minute - 1 burpee
2nd minute - 2 burpees....

continue till unable to finish set number of burpees in the minute. If you make it past 15 rounds you do not have to do 35 wallball buy out

Fun Friday

4 RFT

10 push up parallettes
10 burpee double jump
10 t2b

3 RFT

10 G2OVH 95/65
10 OVH or Front Squat

then:
50 SU

5x

20 kettlebell swings

20 double unders 

15 thrusters 95/65
9   pull ups

10 thrusters 115/80
6   pull ups

5  thrusters 135/95
3  pullups

2 thrusters 155/110
1 pull up

Friday Fun...

4x

10 cal bike
12 burpee
10 ball slams

3x

10 Single Leg KB Clean and Jerk
15 Box Jump Over

find your 3 rep max:

back squat
shoulder press


then 4x
12 SA OVH Walking Lunge
12 Sit Ups
12 Push ups

3 rounds...
15 burpees
12 thrusters 95/65

6min to find 1 rep max clean then...

5x
15 sit ups
15 box jumps

Fun Friday

Buy in and buy out with a 400m row

4x

5 dips
10 burpee box jumps
15 sit ups

3x
10 SA OVH Lunge- 10 each leg
15 ball slams
300m row

7x

30 DU
1-5 strict pullups/5-10 ring rows

Buy in 500m row

24 SA KB Snatch
21 Box Jumps

18 SA KB Snatch
15 Box Jumps

12 SA KB Snatch
9 Box Jumps

6 SA KB Snatch
3 Box Jumps

For Time:

30 Hang squat cleans
30 Pull ups

EMOM for 12 min:

Min 1:  10 cal row
Min 2: 15 burpees
Min 3:  25 sit ups

3 RFT

25 wallballs
50 double unders

wallballs need to be unbroken :)

5x
10 ring push ups
200m row
10 K2E

20.1

10 rounds with a 15 min time cap
8 ground to overhead
10 bar facing burpees

5x

5 pull ups
10 push ups
15 sit ups
20 air squats

15min AMRAP

50FT bear crawl
10 dumbell front squat
10 box jumps

12 min AMRAP

5 rounds "bear complex"
10 cal bike

4x

5 deadlifts
15 burpees

5 RFT

30 wallballs
20 push ups
10 ring dips

9 min AMRAP

10 Dumb bell snatch
15 burpee box jump over

20 Dumb bell snatch
15 burpee box jump over

30 Dumb bell snatch
15 burpee box jump over...

3x

15 t2b
30 double unders

1 bar over burpee
3 wall walks
5 power cleans

2 bar over burpee
3 wall walks
5 power cleans

3 bar over burpee
3 wall walks
5 power cleans

... continue this pattern until you hit lucky number 7  :) burpees

7-1 ring dip
3 single leg deadlift
30 double unders

Wicked Wednesday

 2x - 30min time cap

200m run
20 wallballs
20 instep touches

400m row
40 air squats
40 push ups

600m bike
60 ball slams
60 sit ups

10min AMRAP

4 pistoles
6 pull ups
8m plank walk

7x

5  SA Power Snatch
10 cal  bike
15 sit ups

4x

21 dumbbell dead lifts
15 db hpc
9   dumbbell push press

2x

41 air squats
41 sit ups
41double unders
41 box jumps
41 kettlebell swings
buy out:
41 burpees

4x
12 DB front rack lunges 50/35
3   bar MU's
12 box jumps

50 cal row buy in or out then..

5 x

30 du
12 SA Snatch

4x

11 Front Squats
5 sh2ovh
200m run

15min AMRAP

200m run
10 push press 95/65
10 front squats
10 bar jumping burpees

Tabata:

strict pull ups
bike calories
push ups
bike calories

3x

400m run
12 SA Dumbell Snatch
21 Dumb bell squats

30 double Unders
10-1 burpees

3x

33 air squats
33 cal bike
33 t2b/situps

1-10 ring dips
10-1 deadlifts

3x

12 dumbell thrusters
12 dumbell front rack lunges
12 renegrade row (rt side then left side) then push up