Warm Up
2 Rounds
7 Front Squats
Lunge/ Backwards
20 Sit Ups
6 Directional Split Jumps
Mats
Ladders
WOD
40m Sprint
20 minutes
On the Minute
Warm Up
2 Rounds
7 Front Squats
Lunge/ Backwards
20 Sit Ups
6 Directional Split Jumps
Mats
Ladders
WOD
40m Sprint
20 minutes
On the Minute
Warm Up
3 Rounds
10 Cleans
10 Split jumps
400m
Ball Slam 3×20
Overhead Squats 5×5
WOD – Greg
20 minute
Push Press Progression
Knees to Elbows 3×15
Warm Up
3 Rounds
10 Push Ups
10 Clean Pulls
5 Strict Pull Ups
10 Air Squats
Russian Swings 3×20
Split Jerk 5x5 Heavy
WOD- Frank Lucky 7’s
7×1 Strict Press
7×1 Push Press
7×1 Split Jerk
*increase load on EVERY rep 5-10lbs
Warm up
3 Rounds
15 American Swings
10 Alternating Pistols
5 Ninja Roll Ups
Clean And Jerk 2×20
WOD – KALSU
Bar Only
On The Minute Every minute Begin with 5 Burpees.
Finish the minute with Thrusters.
WOD is complete when 100 Thrusters is reached.
Warm Up
2 Rounds
20 Russian Swings
10 Air Squats
10 Box Jumps
10 Push Ups
Back Squats 2×10
WOD – Eugene
Back Squat Bulgarian (BRING YOUR SHEET)
Warm Up
1600m Run
Find Your Back Squat Max
Warm Up
3 Rounds
10 DeadLift (LIGHT!)
10 Box Jumps
10 Burpees
100 Jump Rope
Mats
Ladders
WOD
5 Rounds
400m Run
50 Push Ups
Warm Up
3 Rounds
10 Snatch
400m
10 Burpees
20 Sit ups
Mats
Ladders
Split Jumps 3×10
WOD
20 Min
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups
Warm Up
2 Rounds
20 Sit Ups
10 Air Squat
15 Burpees
Overhead Squats 5×5
American Swings 3×15
WOD – Dave
20 minute
Pull Up Progression
Warm Up
2 Rounds
400m
10 Tuck Jumps
>< Lunge
20 Sit Ups
Push Press 5×5
Find your Bench Press Max (10 Min)
WOD – Bench Bulgarian