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
Monthly Archives: September 2021
093021
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
092921
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
092821
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
092721
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
092421
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
092321
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
092221
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
092121
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
092021
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