Warm Up
2 Rounds:
15 Box Jumps
15 Pull Ups
400m
American Swing 3×20
Push Jerk 5×5
WOD – “Linda”
Push Press 10 x 10-1
Cleans 10 x 10-1
Squats 10 x 10-1
*Advanced lifter may use 40, 60, and 80kg
Set one is 10,10,10
Set two is 9,9,9
Set three is 8,8,8
Etc
Warm Up
800m Run
10 Pull Ups
10 Push Ups
Mats/Ladders
Split Jumps 5×10
WOD
3 Rounds:
400m Run
25 Air Squats
25 Sit Ups
Practice:
Kipping Pull Up
Warm Up
2 Rounds:
10 Floor Bench
20 Sit Up
20sec Plank
25 Jumping Jacks
Ball Slam 3×20
Back Squat 5×5
WOD – “Karen”
Wall Balls 1×150
for time
Core:
Superman 5 x 30 sec
Practice: Handstand Push Ups
Warm Up
2 Rounds:
Walking Lunge/Twist
10 OHS
20 Sit Ups
50 Double Unders
American Swings 3×20
Cleans 5×5
WOD – “Jackie”
50 Thrusters*
30 Pull Ups
1200m run
*16-20kg kettle bells or
65lb-89lb Barbell
Core:
3×30 sec
Back Ext
Toes to Bar
Russian Twist
Warm Up
2 Rounds:
10 Deadlift
15 Russian Swings
10 Back Extensions
>2 Footed Bounds
Split Jerk 5×5
Snatch Complex x 2
WOD – “Isabel”
Snatch 1×30
Hollow Rock 3×30 sec
Warm Up
2 rounds:
7 Overhead Squats
10 Pull Ups
20 Sit Ups
Snatch 3×5
Thrusters 3×20
WOD – “Helen”
3 Rounds:
400m Run
21 American Swings
12 Pull Ups
Russian Twist 3×20
Crossfit Del Campo 