Wednesday:
Warmup:
Run 800m
15 kb swings 53/35
Row 300
Stretch:
W.O.D
“The Bear Complex”

This is one rep of the Bear Complex
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Do that seven times for one round.
Do 5 rounds total working up to your max.
Rest as needed between rounds.

Comment: What was the hardest W.O.D of your life?

Tuesday
Warmup:
10 airsquats
Row 200m
Run 200m
10 ring dips
10 supine ring pullups
Stretch
W.O.D  ”AB day”
3 rounds of
10 windshield wipers
20 k2e
30 abmat situps
Run 200m
Then
2 rounds of
15 toes to bar
15 gh situps
Then row 1000m

As you can see Nutrition is the building block of all fitness.
 
Warmup
Row 500m
Push jerk demo
Stretch:
Strength:
Push Jerk : 3×3 2×2
W.O.D
Run 1200m
3 rounds of
18 kb swings 53/35
18 pullups
18 Kb goblet squats 53/35
when the 3 rounds are finished,  run another 1200m.

warmup
10 pullups
10 pushups
20 squat
20 lunges
run 200m
Stretch
W.O.D
3 rounds of
5 thrusters 95/53
10 O.H. lunges 15/25
15 SDHP 23/35
20 abmat situps
Run 200m

Friday
warmup.
200m kb farmers walk in each hand. 53/35.
10 SDHP  with KB
10 turkish getups with KB
20 pullups or 5 muscle ups
Row 300m
Stretch
W.O.D
5 rounds for time of
10 bupees
10 hangcleans 115/73
Run 400m