Warm Up
3 Rounds:
10 Pistols
10 Push Press
Lunge / Backwards
15 American Swings
Falling Starts x40
Mats
Ladders
Split Jumps 5×6 (For Speed and Form)
WOD
3 Rounds:
400m
25 Air Squats
25 Sit Ups
Warm Up
3 Rounds:
10 Pistols
10 Push Press
Lunge / Backwards
15 American Swings
Falling Starts x40
Mats
Ladders
Split Jumps 5×6 (For Speed and Form)
WOD
3 Rounds:
400m
25 Air Squats
25 Sit Ups
Warm Up
3 Rounds:
Army Crawl / Crab Walk
10 DeadLift Middle Heavy
400m
Ball Slam 3×20
Front Squat 5×5
WOD – “Kevin”
Russian Swing Max Reps
24kg/20kg
Superman 5x30sec
Warm Up
3 Rounds:
Lunge / High knees
10 Burpees
10 Sit ups
10 SDLHP
Ladders
Mats
Hurdles
WOD 10 Minute Sprint Progression
10 yards on Minute 1
20 yards on Minute 2
30 Yards on Minute 3
Up to 100 Yards
Warm Up
3 Rounds:
10 Burpees
10 Tuck Jumps
10 Thrusters
Snatch Complex x 3
Push Press x 5
WOD – Bulgarian
Front Squat
Hollow Rock 3×30
Warm Up
2 Rounds:
20 Sit Ups
10 Two Footed Bounds
10 Pull Ups
10 DeadLifts
Russian Swings 3×20
Snatch 5×5
WOD – James
20 Minute Progression
Box Jumps (Outside)
3×10 Sec
Back Extensions
Knees to Elbows
Russian Twists
Warm Up
2 Rounds:
10 Pull Ups
10 Push Ups
1 Snatch Complex
Lunge/High Knee Pull
Mats
Ladders
Hurdles
WOD
10 Rounds:
100m Run
21 Air Squats
Warm Up
400m
20 Sit Ups
1 Burgener
400m
Thrusters 3×20
Front Squat Find Max 20min
WOD – Henry
Snatch Max Reps
Toes To Bar 3×15
Warm Up
3 Rounds:
5 Front Squats
Lunge/Backwards
10 Sit Ups
6 Directional Split Jumps
Mats
Ladders
Lateral Depth Jumps 20×1
WOD
On the minute for 20 Minute
40 yard Sprints
Warm Up
3 Rounds:
400m
10 Cleans
10 Split Jumps
Army Crawl/Crab
Ball Slam 3×10
Overhead Squat 5×5
WOD – Greg
20 Minute
Push Up Progression
4×25 Knees to Elbows
Warm Up
3 Rounds:
10 Push Ups
10 Clean Pulls
5 Pull Ups
10 Air Squats
Russian Swings 3×20
Jerk 5×5
WOD – Frank “Lucky 7’s
7×1 Strict Press
7×1 Push Press
7×1 Jerk
Increase load every set