Warm Up
3 Rounds
10 Push Ups
20 Sit Ups
15 Pull Ups
10 Burpees
3×20 Russian Swings
5×5 Back Squat
Testing
Height
Weight
Standing Broad Jump
Vertical Jump
Medball Throw
400m
Bench Press
Monthly Archives: February 2022
022822
Warm Up
3 Rounds
Lunge with a twist><
10 Burpees
10 Push Press
10 Back Extensions
Falling Starts 20
Split Jumps 5×5
Testing
Vertical Jump
Standing Broad Jump
Medball Throw
Height
Weight
021821
Warm Up
3 Rounds
10 Ball Push Ups
10 Push Press
10 Russian Swings
10 Seated Rope Climbs
Thrusters 3×15
Cleans 5×5
WOD
3 Rounds
21 Russian Swings
21 Push Ups
400m Run
021722
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
021622
021522
Warm Up
2 Rounds
10 Burpees
10 Box jumps
10 Deadlifts
20 Sit Ups
Mats
Ladders
WOD
20 Minutes
Run 100 yards
jog Back 50 Yards
walk back 50 yards
21 Push Ups
21 Sit Ups
21 Air Squats
021422
Warm Up
400m Run
15 Box Jumps
Walking Lunge Backwards
Walking Lunge
400m Sprint
Russian Swings 3×20
Front Squat 5×5
WOD
5 Rounds
15 Overhead Squats
400m Run
021122
Warm Up
21-15-9
Hang Clean
Sit Ups
Push Ups
400 after each round
Mats
Ladders
WOD
15 Rounds
100m Sprint
21 Air Squats
021022
Warm Up
2 Rounds
10 OHS
400m
10 Pull Ups
20 Sit Ups
Thrusters 3×20
Snatch 5×5
WOD
5 Rounds
15 KB Bench Press
15 Pull Ups
400m
3×30 Sec
Back Extensions
Knees to elbows
Russian Twist
020922
Warm Up
800m
Snatch 5×5
Box jumps 3×20
WOD
Tabata 2 Times
Push Ups 3 Minutes
Squats 4 Minutes