Warm Up
1600m run
Mats
Ladders
Find a Max
Choose one Lift (15 Min)
WOD
5 Rounds:
300m
50 Push Ups
Warm Up
1600m run
Mats
Ladders
Find a Max
Choose one Lift (15 Min)
WOD
5 Rounds:
300m
50 Push Ups
Warm Up
800m
20 Sit Ups
10 Push Ups
400m
DeadLift 5×5
Snatch Complex x 2
WOD – “2012”
12 Minute AMRAP
20 Snatch
12 Box Jump Burpees (BJB)
m – 30kg bar and a 20’box
f – 20kg bar and a 16″ box
Score shows as : complete rounds – snatch – BJB
Warm Up
2 Rounds
10 Ninja Roll Ups
20 Box Jump Burpees
Cleans 5×5
Snatch 3×10
WOD – “Steve”
20 Minute Progression
Russian Kettle Swings
20-24kg Bell
Core
Deadbugs 5×10
Happy 12-12-12
Warm Up
1 Burgener
10 Snatch Balance
10 Box Jumps
10 SDLHP
Jerk 5×5
Russian Swing 3×20
WOD – “Robert”
Push Press
2×3
3×2
5×1
Advanced Lifter to Start at 40 kg
Increase loads each set
Core
Back Extensions 5×30
Warm Up
2 Rounds:
10 Pistols
10 Sit Ups
10 Back Extensions
Lunge/High Knee Pulls
Mats
Ladders
Depth Jumps x10
5 Rounds
200m Sprint
50 Air Squats Set #1
40 Air Squats Set #2
30 Air Squats Set #3
20 Air Squats Set #4
10 Air Squats Set #5
Please Make sure that you
watch Saturday and Sunday’s
Post on the Paleo Diet
Warm Up
30 Burpees
Front Squat 5×5
Ball Slams 3×20
5 min –
Find Your 1 rep Clean Max
Unless you already know it
WOD – “Quentin”
Clean Bulgarian
Hollow Rock 3x30sec