Warm Up
25 Burpees
300m Sprint
High Knee Pulls
Lunge

Hang Clean and Jerk 5×15
Back Squat 5×5

WOD –
3 Rounds
400m
50 Sit Ups
50 Back Extensions

Warm Up
3 Rounds
Med Ball Lunge and Twist><
10 Burpees
10 Push Press
10 Back Extensions

Mats
Ladders

WOD – Sprints
25 Minutes
40 Yd Sprint on the Minute every minute

Warm Up
2 Rounds
10 Alt Ball Push Ups
10 Push Press
10 American Swings
10 Seated Rope Climbs

Thrusters 3×15
Cleans 5×5

WOD
3 Rounds
21 Russian Swings
21 Push Ups
400m Run

Warm Up
2 Rounds
10 Wall Balls
20 Sit Ups
10 OHS
15 American Swings

Snatch Balance 3×5
Split Jerk 5×5

WOD
50-40-30-20-10
Push Ups
Pull Ups
Sit Ups

Warm Up
2 Rounds
10 Burpees
10 Box Jumps
10 DeadLifts
20 Sit Ups

Mats
Ladders
3×20 Lateral Jumps

WOD
20 Min
Run 100yds
Jog Back 50 Yds
Walk Back 50 Yds
21 Air Squats
21 Push Ups
21 Sit Ups

Warm Up
400m
20 Step Ups
Walking Lunge
Backwards
400m

American Swings 3×20
Front Squat 5×5

WOD – Nancy
5 Rounds
15 Overhead Squat
400m

Warm Up
21-15-9
Hang Clean
Sit Up
Push Up
400 Between Each Round

Mats
Ladders
Tuck jumps 5×10

WOD
15 Rounds
100m Sprint
21 Air Squats

Warm Up
2 Rounds
10 Overhead Squats
400m
10 Pull Ups
20 Sit Ups

Thrusters 3×20
Snatch 5×5

WOD – Melissa
5 Rounds
15 KettleBell Bench
15 Pull Ups
400m

Warm Up
800m

Snatch 5×5
Box Jump 3×20

WOD – Tabata 2 Times
Push Ups 4 Minutes
Air Squats 4 Minutes

3×30 Sec
Step Ups
Dead Hang
Wall Sits

Warm Up
2 Rounds
15 Box jumps
15 Pull Ups
400m

American Swings 3×20
Push Press 5×5

WOD – Linda
10-9-8-7-6-5-4-3-2-1
Push Press 65/45
Cleans95/65
Front Squat 135/95