Day 17
Warm Up
2 Rounds
7 Front Squats
10 Pistols
100 Jump Rope
Army Crawl/ Crab
Mats
Ladders
WOD
Sprint Progression
10m on Minute 1
20m on Minute 2
30m on Minute 3
40m on Minute 4
50m on Minute 5
60m on Minute 6
70m on Minute 7
80m on Minute 8
90m on Minute 9
100m on Minute 10
Day 16
Warm Up
2 Rounds
Lunge/w/a Twist
10 Overhead Squats
20 Sit Ups
10 Double Under Push Ups
American Swings
3×20
Clean
5×5
WOD
50 Thrusters 45/65
30 Pull Ups bb/nb
1200m Run
3×30 Sec
Back Extensions
Knee ups
Russian Twists
Day 15
Warm Up
3 Rounds
10 DeadLift
15 American Swings
10 Back Extensions
2 Footed bounds x 10
Snatch Complex
x3
Split Jerk
5×5
WOD
30 Snatch
65/95
Hollow Rock 3x30sec
Day 14
Warm Up
30 Burpees
Mats
Ladders
Tuck jumps 5×10
WOD
10 Rounds
100m Run
21 Air Squats
Day 13
Warm Up
2 Rounds
7 OverHead Squats
10 Pull Ups
20 Sit Ups
Thrusters 3×20
Snatch 5×5
WOD
3 Rounds
400m
21 American Swings 12/24
12 Pull Ups BB/NB
MedBall Lunge and Twist
3 Lengths
Day 12
Warm Up
2 Rounds
10 Burpees
5 Snatch
10 American Swings
Lunge/Twist
Mats
Ladders
Depth Jumps 10
WOD
40 yd Sprint
20 Minute
On the Minute
Every Minute
For 20 minutes
Day 11
Warm Up
2 Rounds
400m
10 Hang Clean
10 Pull Ups
Thrusters
3×5
Deadlift
5×5
WOD
Grace
30 Clean and Jerks
For Time
65/115
Knees to Elbow
4×20
Day 10
Warm Up
Lunge/Backwards
10 Box Jumps
10 Overhead Squats
Snatch Balance
3×10
Push Press
5×5
WOD
Fran
21-15-9
Thrusters 45/65
Pull Ups BB/NB
Plank
3×30 sec
Day 9
Warm Up
3 Rounds
5 Burpees
10 Thrusters
5 Pull Ups
Mats
Ladders
WOD
Death by Burpees
5 Min Max Reps
Day 8
Warm Up
1200m
Thrusters
3×10
Back Squat
5×5
WOD
12 15 9
Cleans 65/95
Box Dips
3x30sec
Back extensions
knee Ups
Russian Twists
Crossfit Del Campo 