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
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