Endurance:
4 x 10 min on, 2 min off
Strength:
Back squat: 5-5-5
Press or bench press: 5-5-5
Deadlift: 5
WOD:
10 minute AMRAP
10 box step ups
5 squat clean thrusters (115/75)
10 sit-ups
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As many rounds as possible in 15 minutes of:
10 box jumps (24/20)
15 kettlebell clean and jerks
20 double unders
Endurance:
10 rounds for total distance:
Run 30 seconds
Rest 30 seconds
Group WOD: (groups of 4)
Women: TENS—kettlebell swings, medball cleans, push-ups, burpees
Men: KETTLEBELL MADNESS—swings, goblet squats, kb lunges, snatches, etc.
Sisson
Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run
If you’ve got a 20-lb. vest or body armor, wear it.
Post rounds completed to comments
Endurance:
Three rounds, each for distance:
Run 10 minutes
Rest 3 minutes
Strength:
3×15 back squat @ 55% of 1RM
WOD:
5 RFT:
7 L-pull-ups
7 Handstand push-ups
7 Ring dips
7 Kettlebell swings, 2/1.5 pood
Endurance:
Running
WOD:
5 minutes of Tabata squats, resting at the bottom every other round
Strength:
Back squat 5-5-5
Press 5-5-5
Deadlift 5