Warm Up
2 Rounds
20 Sit Ups
10 Air Squats
15 Burpees
Overhead Squats 5×5
WOD
Pull up Progression
20 minutes
Monthly Archives: March 2022
033122
Warm Up
2 Rounds
20 Sit ups
20 Air Squats
20 Russian Swings
20 Push Ups
Mats
Ladders
Resistance Running x4
WOD
20 Yard Sprints
20 minute EMOM
033022
Warm Up
10 DeadLift
Backwards Lunge
10 Russian Swings
15 Burpees
Back Squat 5×5
Clean and Jerk 3×15
WOD
Push Press Max Repetitions
95/65
032922
Warm Up
3 Rounds
10 Snatch
10 Pull Ups
20 Burpees
Mats
Ladders
3 Rounds
400m Run
50 Air Squats
032822
Warm Up
3 Rounds
10 Hang Cleans
10 Push Ups
20 Sit Ups
400m
Burgener x 3
Cleans 5×5
WOD
20 Minutes
Air Squat Progression
1 on minute 1
2 on minute 2
3 on minute 3
etc through 20 minutes
032522
Warm Up
3 Rounds
10 Hang Clean
20 Sit Ups
10 Back Extensions
Thrusters 3×10
Front Squat 5×5
WOD
21-18-15-12-9
Push Press
Pull Ups
032422
Warm Up
3 Rounds
Gorilla >Lunge<
1 Burgener
20 Sit Ups
15 Box jumps
Mats
Ladders
WOD – Sprint
40 Meter Sprints
on the minute
every minute
for 30 Minutes
032322
Warm Up
3 Rounds
400m
lunge><
10 Push Press
20 Sit Ups
Wall Balls 3×20
Snatch 5×5
WOD Yolanda
Start with 25 Box Jumps
21-15-9
Push Ups
Pull Ups
Air Squats
Sit Ups
End with 25 Box jumps
032222
Warm Up
2 Rounds
10 Burpees
10 Sit Ups
10 SDLHP
100 Jump Rope
Russian Swings
3×20
Push Press
5×5
WOD
10 Snatch
20 Clean
30 Push Press
40 Back Squats
50 Clean Pulls
60 Box Jumps
70 Tricep Dips
80 Push Ups
90 Air Squats
100 Sit Ups
031522
Warm Up
1200m Run
Russian Swings 3×15
OHS 5×5
WOD Qualifier
4 Rounds
20 Push Press 65/45
20 Box Jumps 24/20
20 SDLHP 24/20
Jump Rope 100
Ball Slams 20/12