Warm Up
2 Rounds
10 Pistols
10 Sit Ups
10 Back Ext

Mats
Ladders
Depth Jumps 20 x 1

WOD
200m Sprint
50 Air Squats
200m Sprint
40 Air Squats
200m Sprint
30 Air Squat
200m Sprint
20 Air Squat
200m Sprint
10 Air Squat
200m Sprint

BRING BULGARIAN SHEET TODAY

Warm Up
30 Burpees

Find Your Clean Max
15 min

WOD – Quentin
Clean Bulgarian

BRING BULGARIAN SHEET TOMORROW

BRING BULGARIAN SHEET TOMORROW

Warm Up
3 Rounds
Burgener
10 Hang Cleans
10 Box Jumps
100 Jump Rope

Mats
Ladders

Split Jumps 5×8

WOD
40m Sprints
20 minutes
on the Min
every Min

BRING BULGARIAN SHEET TOMORROW

Warm Up
3 Rounds
400m
10 Push Ups
10 Air Squats
10 DeadLift

American Swings 3×20
Snatch 5×5

WOD- Peter
Thruster Progression
20 Minutes

Warm Up
3 Rounds
10 SDLHP
10 Push Press
10 Burpees
10 Tuck Jumps

Mats
Ladders
Plyo Boxes

WOD
20 Minutes
Run 100m
Jog back 50M
Walk Back 50M
21 Air Squats
21 Sit Ups
21 Push Ups

Weigh in and Log it on the Board

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

Mats
Ladders
Tuck Jumps 5×10

WOD
15 Rounds
100m Run
21 Air Squats

Weigh in and Log in

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

Ball Slams 3×20
Cleans 3×10

WOD-Michael
20 Rounds
Push Press Progression 65/95
Set 1 – 1 reps
Set 2 – 2 reps
Set 3 – 3 reps
Through
Set 20 20 Reps

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

Snatch 5×5
Clean and Jerk 3×20

WOD – Larry
Lucky 7’s

Overhead Squats 7×1
Front Squat 7×1
Back Squat 7×1
Essentially you have 21 single repetition sets.  You will add weight each round throughout the the 21 Sets

Warm Up
3 Rounds
10 Pistols
10 Push Ups
Lunge/Backwards
15 Russian Swings

Mats
Ladders
Split Jumps 5×8

WOD
3 Rounds
400m
25 Air Squats
25 Sit Ups

Warm Up
3 Rounds
Army Crawl/Crab
10 Deadlift
400m

Ball Slams 3×20
Front Squat 5×5

WOD – Kevin -Last Man Standing
Max Reps 24/20