Warm Up
2 Rounds
20 Sit Ups
10 2 Footed Bounds
10 Pull Ups
10 Dead Lift
American Swings
3×20
Snatch
5×5
WOD
20 Minute Box Jumps Progression
Monthly Archives: April 2023
042823
Warm Up
3 Rounds
10 Tuck Jumps
10 Burpees
10 Thrusters
Snatch Complex x 3
Push Press 5×5
Bench Bulgarian
042723
Warm Up
3 Rounds
10 Pull Ups
10 Push Ups
1 Snatch Complex
Lunge/ High Knee Pull
Mats
Ladders
1 rep Max Bench Press
WOD
10 Rounds
100m Run
21 Air Squats
042623
3 Rounds
400m
20 Sit Ups
1 Burgener
Thrusters 3×20
Back Squat 5×5
WOD
Snatch Max Reps
90/65
042523
Warm Up
3 Rounds
5 Front Squats
Lunge / Backwards
10 Sit Ups
6 Directional Split jumps
Mats
Ladders
20 Depth Jumps
WOD
20 min EMOM
40m Sprint
042423
Warm Up
3 Rounds
400m
10 Cleans
10 Split jumps
Gorilla/ Crab
Ball Slam 3×20
Overhead Squat 5×5
WOD
20 Minutes
Push Up Progression
042123
Warm Up
3 Rounds
10 Push ups
10 Clean Pulls
5 Pull Ups
10 Air Squats
Russian Swings
3×20
Split jerk
5×5
WOD
Lucky 7’s
7×1 Press
7×1 Push Press
7×1 Jerk
042023
Warm Up
3 Rounds
10 Box Jump
10 Dead Lift
10 Burpees
100 Jump Rope
Mats
Ladders
WOD
5 Rounds
300m Run
50 Push Ups
041923
Warm Up
3 Rounds
15 Russian Swings
10 Pull Ups
20 Sit Ups
400m Run
Push Press 5×5
Bench Press 3×12
WOD
Death by Burpees
5 minute Max Reps Burpees
Log Score on the Board
This will be your Grade
041823
Free Lift
No heavy Lifting