Warm Up
25 Burpees
20 Box Jumps
15 Sit Ups
10 Hang Cleans
5 tricep dips
Mats
Ladders
Tuck Jumps 5×5
WOD
5 Rounds
300m
50 Push Ups
Monthly Archives: September 2022
092822
Warm Up
2 Rounds
400m
15 Push Ups
Crab walk/army crawl
20 Sit Ups
Russian Swings 3×20
Snatch 5×5
WOD
100 Ball Slams
092722
Warm Up
5 Min AMRAP
5 Push Ups
10 Air Squats
15 Sit Ups
Burgener x 5
Push Press 5×5
WOD
21-15-9
Snatch Balance
Wall Ball 20/12
Ball Slam 20/12
Thruster
092622
Warm Up
2 Rounds
15 Thrusters
10 SDLHP
15 Sit Ups
10 Back Extensions
Mats
Ladders
Depth Jumps 5×10
WOD
200m Sprint
50 Squats
200 m Sprints
40 Squats
200m Sprints
30 Squats
down to
10 Squats
092322
Warm Up
25 Burpees
300m Sprint
High Knee Pull
Lunge
Hang Clean and Jerk 3×15
Back Squat 5×5
WOD
3 Rounds
400m
50 Sit Ups
50 Glute Bridges
092222
Warm Up
10 Ball Push Ups
10 Push Press
10 Russian Swings
10 Seated Rope Climbs
Thrusters 3×15
Clean 5×5
WOD
3 Rounds
21 Russian Swings
21 Push Ups
400m Run
092122
Warm Up
2 Rounds
10 Wall Balls
20 Sit Ups
10 OHS
15 American Swings
Snatch Balance 3×5
Jerk 5×5
WOD
50-40-30-20-10
Push Ups
Pull Upa
092022
Warm Up
2 Rounds
10 Burpees
10 Box jumps
10 Dead Lift
20 Sit Ups
Mats
Ladders
Lateral Skiers 3×20
WOD
20 Minutes
Run 100m
Jog 50m
Walk 50m
21 Push Up
21 Sit Ups
21 Squats
001922
Warm Up
2 Rounds
400m
10 Box Jumps
Walking Lunge/Backwards
Russian Swing 3×20
Front Squat 5×5
WOD
5 Rounds
15 Overhead Squats 65/45
400m
091622
Warm Up
21-15-9
Hang Clean
Sit Ups
Push Ups
400
Mats
Ladders
Tuck jumps 5×10
WOD
15 Rounds
100m Sprint
21 Air Squats