Warm Up
2 Rounds:
400m
10 Tuck Jumps
Lunge<>
15 Sit Ups
Snatch Complex x 3
Push Press 5×5
WOD – “Charles”
Back Squat Bulgarian
Core
Back Extensions 3×25
Warm Up
2 Rounds:
400m
10 Tuck Jumps
Lunge<>
15 Sit Ups
Snatch Complex x 3
Push Press 5×5
WOD – “Charles”
Back Squat Bulgarian
Core
Back Extensions 3×25
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Warm Up
2 Rounds:
20 Sit Ups
20 Air Squats
20 Russian Swings
20 Push Ups
For Time
Mats (Hurdles)
Ladders
WOD –
20 Yard Sprints
on the minute
every minute
for 20 minutes
Warm Up
10 Deadlift
Army Crawl <>
10 American Swings
15 Burpees
Back Squat 5×5
Clean & Jerk 3×15
WOD – “Blair”
Last Man Standing
Push Press Max Reps
60kg Bar?
Core
Superman 3×30 sec
Warm Up
3 Rounds:
10 Snatch
10 Pull
20 Burpees
Mats
Ladders
Tuck Jumps 5×10
WOD
3 Rounds:
400m
50 Air Squats
Warm Up
2 Rounds:
10 Hang Cleans
10 Push Ups
10 Sit Ups
400m
Cleans 5×5
Burgener x3
WOD – “Allen”
20 minute
Air Squat Progression
Add 1 Rep per minute
for 20 minutes
Core
Knee Ups 3×25
Pull Up Bar
Warm Up
3 Rounds:
10 Hang Cleans
10 Sit Ups
10 Back Extensions (GHD)
Front Squat 5×5
Thrusters 3×20
WOD – “Zena”
21-18-15-12-9
Push Press
Pull Ups
Burpees While you Wait
Record The Total Burpees
High Score Wins
Core
Lunge and Twist
3 Lengths outside
Warm Up
3 Rounds:
400m
Lunge / Backwards Lunge
10 Push Press
10 Sit Ups
Snatch 5×5
Ball Slams 3×20
WOD – “Yolanda”
21-15-9
Push Ups
Pull Ups
Air Squats
Sit Ups
Core
Planks – 5×30 sec
Warm Up
2 Rounds:
10 Burpees
10 Sit Ups
10 SDLHP
100 Jump Rope (50 Double Unders)
WOD – “Xiong”
10 Snatch
20 Cleans
30 Push Press
40 Back Squats
50 Pull
60Box Jumps
70 Push Ups
80 Air Squats
90 Sit Ups
100 2 Footed Bounds
Warm Up
2 Rounds:
10 Pull Ups
20 Burpees
1 Burgener
20 Sit Ups
Mats
Ladders
WOD
400m
50 Air Squats
400m
40 Air Squats
400m
30 Air Squats
400m
20 Air Squats
400m
10 Air Squats