Advanced Class Swimming
Warm Up
3 Rounds
10 Air Squats
10 Dead Bugs
10 Burpees
10 Sit Ups
Bench 5×5
Front Squat 3×10
WOD
20 Minutes
Back Squat Progression 115/95
Advanced Class Swimming
Warm Up
3 Rounds
10 Air Squats
10 Dead Bugs
10 Burpees
10 Sit Ups
Bench 5×5
Front Squat 3×10
WOD
20 Minutes
Back Squat Progression 115/95
Warm Up
800m
10 Push Press
10 Sit Ups
10 Burpees
800m
Mats
Ladders
Plyo
WOD –
20 Min
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups
Warm Up
3 Min AMRAP
10 Burpees
10 Sit Ups
10 Air Squats
Snatch 5×5
Choice 3×10
WOD
Max Reps
Wall Balls 20/12
Warm Up
3 Rounds
Burgener
5 Pull Ups
20 Burpees
5 Ninja Roll Ups
Push Press 5×5
Clean 3×10
WOD –
Free Lift
Warm Up
3 Rounds
400m
Snatch Complex
10 Bar over Burpees
15 Perfect Pull Ups
Mats
Ladders
Depth Broad Jumps 15
WOD
Sprints
Warm Up
3 Rounds
10 (5 sec) Deadbugs
5 Strict Pull Ups
10 Hang Cleans
10 Box Jumps
OHS 5×5
Push Press 3×10
WOD – Todd
Max Reps
Thrusters 95/65
Warm Up
1600m
Mats
Ladders
Plyo
WOD
5 Rounds
300m
50 Push Ups
Warm Up
800m Run
20 Sit Ups
10 Push Ups
400m
2 Snatch Complex
DeadLift 5×5
WOD – 2012
12 Minute AMRAP
20 Snatch 65/45
12 Box Jump Burpees 24/20
Scored
Rounds . Snatch . BJB
Example 4 completed rounds 20 burpees and 7 BJB
4 . 20 . 7
Warm Up
3 Rounds
10 Ninja Roll Ups
20 Box Jump Burpees
15 Push Press
Snatch 5×5
Cleans 3×10
WOD – Steve
20 Minute Progression
Russian Swings 24/20
ADV Class – Swim
Warm Up
burgener
10 Snatch Balance
10 Box Jumps
10 SDLHP
Split Jerk 5×5
WOD –
400m Lunge