Warm Up
15 Minutes of your choice

Bench 5×5
Thrusters 3×10

WOD
Name Game

3×30 Sec
Toes To Bar
Russian Twist
Sit Ups

Warm Up
10 Tuck Jumps
10 Burpees
10 Thrusters

Snatch Complex x 3
Push Press 5×5

WOD
Front Squat Bulgarian

Hollow Rock 3×30 sec

Warm Up
2 rounds
10 Pull Ups
10 Push Ups
Snatch Complex

Mats
Ladders
Plyo Box

WOD
10 Rounds:
100m Sprint
21 Air Squats

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

Mats
Ladders
Plyo Boxes

WOD – Sprint Progression
10m on minute 1
20m on minute 2
30m on minute 3
40m on minute 4
moving towards 100m on minute 10

Warm Up
3 Rounds
400m
20 Sit Ups
Burgener

Thrusters 3×15
Find your Front Squat Max
you have 15 minutes for your entire group

WOD- Fran
21-15-9
Thrusters 65/45
Pull Ups

Warm Up
2 Rounds
5 Front Squat
Lunge /Backwards
10 Sit Ups
6 Directional Split Jumps

Mats
Ladders
Depth Jumps x 20

WOD
40m Sprint on the Minute
every minute
for 20 Minutes

Warm Up
3 Rounds:
400m
10 Cleans
10 Split Jumps
Army/Crab

Ball Slams 3×20
Overhead Squats 5×5

WOD – Greg
20 Minute Push Up Progression