Day 19
Warm Up
800m
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Air Squats
400m

Mats
Ladders

WOD
3 Rounds
400m Run
25 Air Squats
25 Sit Ups

Day 18
2 Rounds
10 Floor Bench
20 Sit Ups
20 Second Plank
25 Jumping Jacks

Back Squat
5×5

Practice a Hand Stand Push Up
Practice an Inch Worm

WOD
150 Wall Balls

Day 17
Warm Up
2 Rounds
7 Front Squats
10 Pistols
100 Jump Rope
Army Crawl/ Crab

Mats
Ladders

WOD
Sprint Progression
10m on Minute 1
20m on Minute 2
30m on Minute 3
40m on Minute 4
50m on Minute 5
60m on Minute 6
70m on Minute 7
80m on Minute 8
90m on Minute 9
100m on Minute 10

Warm Up
2 Rounds
Lunge/w/a Twist
10 Overhead Squats
20 Sit Ups
10 Double Under Push Ups

American Swings  3×20
Clean  5×5

WOD
50 Thrusters 45/65
30 Pull Ups bb/nb
1200m Run

3×30 Sec
Back Extensions
Knee ups
Russian Twists

Warm Up
3 Rounds
10 DeadLift
15 American Swings
10 Back Extensions
>2 Footed Bounds

Snatch Complex  x3
Split Jerk 5×5

WOD
30 Snatch 65/95

Hollow Rock 3x30sec

Warm Up
30 Burpees

Mats
Ladders
Tuck Jumps 5×10

WOD
10 Rounds
100 yd Run
21 Air Squats

Warm Up
2 Rounds
7 Overhead Squats
10 Pull Ups
20 Sit Ups

Thrusters 3×10
Snatch 5×5

WOD- Helen
3 Rounds
400m
21 American Swings
12 Pull Ups

MedBall Twists
3×20

Warm Up
10 Burpees
5 Snatch
10 Russian Swings
Lunge/Lunge w/Twists

Mats
Ladders

WOD
20 Minutes
40 Meter Sprints

Warm Up
2 Rounds
400m
10 Hang Clean
10 Pull Ups

Thrusters
3×5
Dead Lift
5×5

WOD-Grace
30 Clean and Jerk
115/65