Warm Up
3 Rounds:
Burgener
15 Sit ups
10 Back Extensions
10 Box Jumps
Mats
Ladders
3 point starts x 10
10 Lateral Depth Jumps
Sprints
40 yards
on the minute
every minute
for 30 minutes
Warm Up
3 Rounds:
Burgener
15 Sit ups
10 Back Extensions
10 Box Jumps
Mats
Ladders
3 point starts x 10
10 Lateral Depth Jumps
Sprints
40 yards
on the minute
every minute
for 30 minutes
Warm Up
2 Rounds:
400m
10 Push Press
10 Sit Ups GHD?
Snatch 5×5
WOD – Yolanda
25 Plyo Box Jumps
21-15-9
Push Ups
Pull Ups
Air Squats
Sit Ups
25 Plyo Box Jumps
Warm Up
2 Rounds:
10 Burpees
10 Sit Ups
10 SDLHP
50 Double Unders
American Swings 3×20
Push Press 5×5
WOD – Xiong
10 Snatch
20 Cleans
30 Push Press
40 Front or Back Squats
50 Pulls
60 Box Jumps
70 Tricep Dips
80 Push Ups
90 Air squats
100 Sit Ups
3×20 Toes to Bar
Warm Up
2 Rounds:
10 Pull Ups
20 Burpees
1 Burgener
20 Sit Ups
Mats
Falling Starts 20
Depth Jumps 20
WOD
400m
50 Squats
400m
40 Squats
400m
30 Squats
400m
20 Squats
400m
10 Squats
Warm Up
4 Rounds:
10 Burpees
10 Box jumps
10 Sit Ups
10 Back Ext
Mats
Ladders
Hurdles (Boxes)
WOD
30 minutes
100m
21 Air Squats
21 Sit Ups
21 Push Ups
Warm Up
3 Rounds:
10 Box jumps
10 Hang Cleans
10 Sit Ups
10 Burpees
Cleans 5×5
WOD – Valerie
50-40-30-20-10
For Time
Push Ups
Sit Ups
Air Squats
Pull Ups
Warm up
3 Rounds:
10 Front Squat
400m
20 Sit Ups
10 Burpees
Russian Swings 3×20
Jerk 5×5
WOD – Ursula
75 Clean and Jerk (115/65)
Superman – 5×30
Warm Up
3 Rounds:
10 Hang Clean
10 Pull Ups
20 Double Unders
10 American Swings
Mats/Ladders
Depth Broad Jumps 20
30 Minutes
20 yard Sprints
on the minute
every minute
Warm Up
2 Rounds:
10 Push Ups
10 Pull Ups
10 Snatch
300m Run
Thrusters 3×15
Front Squat 5×5
WOD – Tiffany
100 Snatch Pull
100 Snatch
100 Snatch Press
100 Overhead Squat
3×30
Back Ext
Knees to Elbows
Russian Twist
Warm Up
25 Burpees
20 Box Jumps
15 Sit Ups
10 Hang Cleans
5 Pull Ups
Mats
Ladders
Tuck Jumps 5×6
WOD
5 Rounds
300m
50 Push Ups