Warm Up
2 Rounds
10 Ninja Roll Ups
20 Box Jumps
10 Burpees
Snatch 3×10
Cleans 3×5
WOD
20 Minute Progression
Russian Swings
Warm Up
2 Rounds
10 Ninja Roll Ups
20 Box Jumps
10 Burpees
Snatch 3×10
Cleans 3×5
WOD
20 Minute Progression
Russian Swings
Warm Up
1 Burgener
10 Snatch Balance
10 Box jumps
10 SDLHP
Russian Swings 3×20
Split Jerk 5×5
WOD
Push Press
2×3
3×2
5×1
Increase load set by set
Warm Up
2 Rounds
10 Pistols
10 Sit Ups
25 Glute Bridges
Backwards/Lunge
Mats
Ladders
WOD
100m Sprint
50 Squats
100m Sprint
40 Squats
100m Sprint
30 Squat
100m Sprint
20 Squats
100m Sprint
10 Squats
Warm Up
30 Burpees
Ball Slams 3×20
Front Squat 5×5
WOD
Back Squat Bulagarian
Warm Up
3 Rounds
1 Burgener
10 Hang Cleans
10 Box Jumps
100 JumpRope
Mats
Ladders
WOD
Free Lift
Warm Up
3 Rounds
400m
10 Push Ups
10 Air Squats
10 DeadLifts
American Swings 3×20
Snatch 5×5
WOD
20 Minute Progression
Thrusters
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