Warm Up
3 Rounds
10 SDLHP
10 Push Press
10 Burpees
10 Air Squats
Find your Back Squat Max
WOD
20 minutes
Run 100 yds
Jog Back 50yds
Walk Back 50yds
21 Push Ups
21 Sit Ups
21 Air Squat
Warm Up
3 Rounds
10 SDLHP
10 Push Press
10 Burpees
10 Air Squats
Find your Back Squat Max
WOD
20 minutes
Run 100 yds
Jog Back 50yds
Walk Back 50yds
21 Push Ups
21 Sit Ups
21 Air Squat
Warm Up
3 Rounds
100 Jump Rope
400m Run
Russian Swings 3×20
OHS 5×5
WOD
5 Rounds
5 Heavy DeadLift
30 yd resistance Run
Warm Up
2 Rounds
10 OHS
10 Box jumps
10 Push Ups
10 Pistols
Mats
Ladders
Tuck jumps 5×10
WOD
15 Rounds
100m Run
21 Air Squats
Warm Up
3 Rounds
10 Pull Ups
10 Hang Cleans
10 American Swings
10 Air Squats
Ball Slams 3×20
Cleans 3×10
WOD
20 Minute Progression
Push Press
Warm Up
2 Rounds
1 Burgener
10 Air Squats
10 Box jumps
400m
Snatch 5×5
Clean and jerk 3×20
WOD
Overhead Squats 7×1
Front Squat 7×1
Back Squat 7×1
Warm Up
3 Rounds
10 Alternating Pistols
10 Push Press
Lunge/Backwards
15 Russian Swings
Mats
Ladders
Tuck jumps 5×5
WOD
3 Rounds
400m
25 Air Squats
25 Sit Ups
Warm Up
3 Rounds
Army Crawl/Crab
10 Heavier Dead Lift
400m or 20 Burpees
Ball Slam 3×20
Front Squat 5×5
WOD
Max Reps
Russian Swings 20/16
Superman 5x 30 Sec
Warm Up
3 Rounds
Lunge/High knee Pull
10 Burpees
10 Sit Ups
10 SDLHP
Mats
Ladders
WOD
Sprint Progression
Minute 1 10yards
Minute 2 20 Yards
Minute 3 30 Yards
Minute 4 40 Yards
Through Minute 10 100 yards
Warm Up
2 Rounds
20 Sit Ups
10 pull Ups
10 DeadLifts
American Swings 3×20
Snatch 5×5
WOD
20 minute Progression
Box jumps
Warm Up
3 Rounds
10 Tuck Jumps
10 Burpees
10 Thrusters
Snatch Complex x3
Push Press 5×5
WOD
Bench Bulgarian