Warm Up
3 rounds:
400m
10 Cleans
10 Split Jumps
Army/crab

Box Dips 3×20
OHS 5×5

WOD – “Greg”
20 Minute Progression
Push Ups

Core
Knee Ups 4×25

Warm Up
3 Rounds:
400m
Lunge <>
10 Push Press
10 Sit Ups
10 Pistols (5ea)

Snatch 5×5
Wall Balls 3×15

WOD – “Yolanda”
21 -15 – 9
Push Ups (Hand Release)
Pull Ups (Female- green band)
Air Squats (Butt to Ball)
Sit Ups (Hands touch behind  head and in front of toes)

Core
Plank 5 x 30 sec

Warm Up
3 Rounds:
10 Lite DeadLift
10 Burpees
100 JumpRope

Mats
Ladders

Split Jumps 5×6

WOD –
5 Rounds:
300m Run
50 Push Ups

Core
3×30
Knees to Elbows
Russian Twists
Back Extensions

Warm Up
3 Rounds:
15 American Swings
10 Pistols (5ea)
5 Ninja Roll Ups

Back Squat – Find Max
15min

WOD – “Eugene”
Max Reps
Back Squat

Core
3×30 Sec
Knees to Elbows
Back Extensions
Russian Twists

Bulgarian Worksheet For Tomorrow
bulagarianpdf
Please Print and Bring Tomorrow

Warm Up
800m

Russian Swings 3×20

Pull Ups 5×7 (strict)

WOD – “KALSU”
On the minte Every Minute
5 Burpees
Complete the rest of the minute with Thrusters
Go until you have completed 100 Thrusters

Warm Up
3 Rounds:
10 Snatch
400m
10 Burpees
20 Sit Ups

Mats
Ladders

Split Jumps 5×5

WOD
20 Minute AMRAP
100m Sprint
21 Air Squats
21 Sit Ups
21 Pus Ups

BRING A PAIR OF GLOVES

Part of being fit is knowing how to take care of your body
so you can continue trainning.  Dont let this happen to you!

Warm Up
2 Rounds:
20 Sit Ups
10 Air Squats
15 Burpees

Overhead Squat 5×5
Burpees 3×20

WOD – “Dave”
Pull Up Progression
20 Minutes

Core
Russian Twist 3×30

Warm Up
2 Rounds:
400m
10 Tuck Jumps
Lunge<>
15 Sit Ups

Snatch Complex x 3

Push Press 5×5

WOD –  “Charles”
Back Squat Bulgarian

Core
Back Extensions 3×25

Warm Up
2 Rounds:
20 Sit Ups
20 Air Squats
20 Russian Swings
20 Push Ups
For Time

Mats (Hurdles)
Ladders

WOD –
20 Yard Sprints
on the minute
every minute
for 20 minutes