Warm Up
2 Rounds:
10 OHS
5 Box Jumps
10 Push Ups
10 Pistols

Mats
Ladders

Tuck Jumps 5×10

WOD
15 Rounds:
100m Run
21 Air Squats

Warm Up
3 Rounds:
10 Pull Ups
10 Hang Cleans
10 American Swings
10 Air Squats

Ball Slams 3×20
Cleans 3×10

20 Minute Progression
Choice

MidLine
3×30 Sec
Back Ext
Knees to Elbows
Russian Twist

Warm Up
2 Rounds:
1 Burgener
10 Air Squats
15 Box Jumps
400m

Clean and Jerk 3×20
Snatch 5×5

WOD – “Larry”
Lucky Seven’s
7×1 OverHead Squats
7×1 Front Squats
7×1 Back Squats
*Advanced lifter may start with a 40kg Bar
add weight each time the bar is lifted.

Midline
Sit Ups 1×100

Warm Up
3 Rounds:
Lunge/High Knee Pulls
10 Burpees
10 Sit Ups
10 SDLHP

Mats
Ladders
Split Jumps 2×10

Sprint Progression
10 Meters on Minute 1
20 Meters on Minute 2
30 Meters on Minute 3
All the way to 100 Meters on Minute 10

Warm Up
2 Rounds:
20 Sit Ups
10 two footed bounds
10 Pull Ups (Strict)
10 Dead Lifts

American Swings 3×20
Snatch 5×5

WOD – “James”
Box Jump Progression
20 Minutes

MidLine
3×10 sec
Back Extensions
Knees to Elbows
Russian Twist

Warm Up
3 Rounds
10 Cleans
10 Split jumps
Inch Worm 1 Length

Ball Slam 3×20
Overhead Squats 5×5

WOD – “Greg”
20 Minute Progression
Push Ups

Midline
Toes to Bar 4×25

Warm Up
3 Rounds:
10 Push Ups
10 Clean Pulls
5 Strict Pull Ups (Band okay)
10 Air Squats

Russian Swing 3 x 15
Jerk 4×5

WOD – “Frank” Lucky 7
Strict Press 7×1 (set1-7)
Push Press 7×1 (set8-14)
Jerk 7×1 (set15-21)
Lifter to add weight  to each set all the way through

Prone Isolation 3×30 sec