Warm Up
10 Dead Lift
Army Crawl><
10 Russian Swings
15 Burpees
Back Squat 5×5
WOD – Blair
Push Press
Max Reps at a given load
Superman 3×30 sec
Warm Up
10 Dead Lift
Army Crawl><
10 Russian Swings
15 Burpees
Back Squat 5×5
WOD – Blair
Push Press
Max Reps at a given load
Superman 3×30 sec
Warm Up
3 Rounds:
10 Snatch
10 Pull Ups
20 Burpees
Mats
Ladders
Tuck Jumps 5×10
WOD
3 Rounds:
400m Run
50 Air Squats
Warm Up
2 Rounds:
10 Hang Cleans
10 Push Ups
10 Sit Ups
400m
Burgener x3
Cleans 5×5
WOD- Allen
Air Squat Progression
20 Minutes
Warm Up
Burgener x 4
Mats
Ladders
Box Jumps 4 Lengths
Sprint Progression
10m
20m
30m
40m
50m
On the minute every minute for 10 min
Warm Up
3 Rounds:
10 Hang Cleans
10 Sit ups
10 Back Ext
Front Squat 5×5
Thrusters 3×20
WOD – “Zena”
21-18-15-12-9
Push Press (40kg Bar)
Pull Ups
Plank 3x30sec
Push Up Position x3
Right Knee to Arm Pit x3
Left Knee to arm Pit x3
Warm Up
3 Rounds:
Gorilla/Lunge
1 Burgener
15 Sit Ups
15 Box Jumps
Mats
Ladders
Depth Lateral Jumps 10 x 1 (10 Each Side)
Sprint
40m Sprints on th Minute
Every Minute
For 30 Minutes
Open Workout 15.4
Warm Up
400m
Dead Bug 3x20sec
7 inch worms
10 Pull Ups
15 Burpees
Wall Balls 3×20
Snatch 5×5
WOD – Yolanda
Buy in
25 Box Jumps
21-15-9
Push Ups
Pull Ups
Air Squats
Cash out
25 Box Jumps
Open Workout 15.4
Athletes can choose to do the Open Workout or FGB.
If FGB is performed athletes will need to perform the
Open on another day.
Warm Up
800m
10 Minutes on your own
WOD – Fight Gone Bad