Warm Up
2 Rounds
1 Snatch Complex
10 Burpees
15 Perfect Tempo Push ups (3 sec)
Mats
Ladders
WOD
20 yd Sprints
20 Minutes
Warm Up
2 Rounds
1 Snatch Complex
10 Burpees
15 Perfect Tempo Push ups (3 sec)
Mats
Ladders
WOD
20 yd Sprints
20 Minutes
Warm Up
2 Rounds
10 Deadbugs
5 Strict Pull Ups
10 Hang Clean
10 Box Jumps
Overhead Squats 5×5
Thrusters 3×15
WOD
Free lift
Warm Up
800m
20 Sit Ups
10 Push Ups
400m
2 Snatch Complex|
DeadLift 5×5
WOD-2012
12 Minute AMRAP
20 Snatch 65/45
Box Jump Burpees 24/20
Warm Up
1600m
Mats
Ladders
WOD
5 Rounds
300m
50 Push Ups
Warm Up
2 Rounds
1 Burgener
10 Snatch Balance
10 Box jumps
10 SDLHP
Russian Swings 3×20
Jerk 5×5
WOD
Push Press
2×3
3×2
5×1
Increase load each set
Warm Up
2 Rounds
10 Pistols
10 Sit Ups
10 Back Extensions
Lunge/ High Knee Pulls
Mats
Ladders
WOD
200m Sprints
50 Air Squats
200m Sprints
40 Air Squats
200m Sprints
30 Air Squats
200m Sprints
20 Air Squats
200m Sprint
10 Air Squat
Warm Up
30 Burpees
Ball Slams 3×20
Find Your Push Press Max
WOD
Push Press Bulgarian
Warm Up
2 Rounds
10 Ninja Roll Ups
20 Box jump Burpees
Snatch 3×10
Cleans 5×5
WOD
20 Minute Progression
Russian Swings
Warm Up
3 Rounds
1 Burgener
10 Hang Cleans
10 Box over Jumps
100 Jump Rope
Mats
Ladders
WOD
20 Minute AMRAP
40 Meter Sprints
Warm Up
3 Rounds
400m
10 Push Ups
10 Air Squats
10 DeadLift
American Swings 3×20
Snatch 5×5
WOD
20 minute
Thruster Progression