Day 58
Warm Up
3 Rounds
100 Jump Rope
400 yd run
American Swings
3×20
Overhead Squats
5×5
WOD
Partner Up
5 Rounds
5 Deadlift (10 rep max weight)
30yd band resistance run
1 person at a time to completion
Day 58
Warm Up
3 Rounds
100 Jump Rope
400 yd run
American Swings
3×20
Overhead Squats
5×5
WOD
Partner Up
5 Rounds
5 Deadlift (10 rep max weight)
30yd band resistance run
1 person at a time to completion
Day 56
Warm Up
3 Rounds
10 Pull ups
10 Hang Clean
10 Russian Swings
10 Air Squats
Ball Slams
3×20
Cleans
3×10
WOD
20 minute Progression
Push Press
65/95
Day 52
Warm Up
3 Rounds
Lunge/High Knee Pulls
10 Burpees
20 Sit Ups
10 SDLHP
Mats
Ladders
WOD
Sprint Progression
Min 1-10 yards
Min 2 – 20 yards
Min 3 – 30 yards
Min 4 – 40 yards
Adding 10 Yards every
minute until 100 yards
Day 54
Warm Up
2 Rounds
1 Burgener
10 Air Squats
15 Box jumps
400
Snatch
5×5
Clean and Jerk
3×10
WOD
7×1 Overhead Squat
7×1 Front Squat
7×1 Back Squat
Day 53
Warm Up
3 Rounds
Army Crawl / Crab
10 DeadLift
400
Ball Slams
3×20
Front Squat
5×5
WOD
Russian Swing
Max Reps
24/20
Day 51
Warm Up
2 Rounds
10 x 2 Foot Bounds
10 Pull Ups
10 DeadLifts
American Swings
3×20
Snatch
5×5
WOD
Box Jump Progression
20 Minutes
Day 50
Warm Up
3 Rounds
10 Tuck Jumps
10 Burpees
10 Thrusters
Snatch Complex
x3
Push Press
5×5
WOD
Bench Bulgarian
Hollow Rock
3×30 Sec
Day 50
Warm Up
3 Rounds
10 Tuck Jumps
10 Burpees
10 Thrusters
Snatch Complex
x3
Push Press
5×5
WOD
Bench Bulgarian
Hollow Rock
3×30 Sec
Day 49
Warm Up
3 Rounds
400m
20 Sit ups
1 Burgener
Thrusters
3×15
Back Squat
5×5
WOD Snatch
Max Reps 95/65
Day 48
Warm Up
3 Rounds
5 Front Squats
10 Sit ups
6 Directional Split jumps
Mats
Ladders
WOD
40yd sprints
on the minute
every minute
for 20 minutes
75 Sit ups