Squat and Bench

Front Squat - 5 x 5
Berek - 95, 105, 115, 125, 135

DB Bench with Resistant Bands - 5 x 5
Berek - 45 (m), 50 (m), 52.5 (m), 45 (h), 50 (h)

* m - medium band
* h - heavy band

Deadlift

WOD

Rounds 5, 4, 3, 2, 1

Dead Lift - 185 lb
Strict Pull-up
DB Push Press - 45 lb dumbbells
Double Under - 20

Berek - 14.10

Hang Clean

WOD

3 Rounds

DB Lunge - 16 (30 lb)
Weighted Pushup - 10 (25 lb)
Pull-up - 10
Standing Tire Pull - 45 feet (45 lb)

Berek - 16.22


Strength

Hang Clean - 4 x 2

105, 115, 124, 135

Snatch

WOD


4 Rounds

Alternate Hand Swing - 20 (25lb)
DB Straight Leg Dead Lift - 8 (30lb)
Raised Push-up - 10

Then

800 meter spring

Berek 12.55



Strength / Skill

Snatch - 4 x 5

Berek - 45, 55, 65, 75

Incline Press

WOD

4 Rounds

Incline DB Press - 8
Single Under - 80
Shoulder Press - 8
100 meter sprint

Berek - 15.01
IDBP - 40
SP (Bar) - 65

Front Squat and Rows

Front Squat - 3 x 6
Berek - 95, 115, 125


DB Row - 4 x 8
Berek - 45, 45, 50, 52.5

Handstand Pushups - 3 x 6

Deadlift

WOD

5 Rounds

Lateral Hop - 30
Kettle Bell Swing - 10
Clapping Push-up - 5

Berek - 8.37



Strength

Dead Lift - 4 x 5

Berek - 155, 185, 205, 215

Clean and Jerk

6 Rounds

Clean and Jerk - 1

Berek - 115, 125, 130, 135, 140, 140

Thrusters and Handstand Push-ups

WOD

5 Rounds

Bent Bar Row - 7
DB Thruster - 10
200 meter sprint

Krista - 17.00
Berek - 16.51


Skill

Handstand Push-ups - 3 x 10

Overhead Squat and DB Press

WOD

5 Rounds

Overhead Squat - 7
Double-Under - 20
Hammer Swing - 20 (10 each side)

Berek - 12.37


Strength

DB Bench Press - 4 x 5

Berek - 40, 45, 50, 52.5

Shoulders

Sumo Deadlift - 4 x 5
    Krista - 55, 65, 75, 75
    Berek - 95, 105, 115, 120


Push Press
    Krista - 55, 60, 65, 70
    Berek - 80, 90, 95, 100

Upper Body with Power Cleans

WOD

3 Rounds

Alternating Push-up Row - 10

Box Jump (24"/20") - 15

Dips - 15

--
Krista - 8.38
Berek - 8.30


Strength

Power Clean - 4 x 5

Krista - 65, 65, 65 75
Berek - 95,  105, 115, 125

Triple Sprint

WOD

800 meter sprint

4 Rounds
--
Pull-up - 5

Elevated Push-up - 10

KB Swing (35lb/17.5lb) - 10
--

800 meter sprint

Krista - 18.07
Berek - 17.14


Skill


Standing Tire Pull

Krista - 36 feet / 25 lb / 33 seconds
Berek - 36 feet / 90 lb / 53 seconds

Deadlift

WOD

5 Rounds

Push-ups

Free-style Jump rope

Hanging Row
----------------------------------
Krista - 8.15
Berek - 8.21


Then

Strength

Deadlift - 4 x 5
----------------------------------
Krista - 95, 95, 105, 105
Berek - 155, 165, 175, 185