Warm Up
800m
Box Jumps
3×20
Snatch
5×5
WOD
Tabata 2 Times
Push Ups
3 Minutes
Air Squats
4 Minutes
Warm Up
800m
Box Jumps
3×20
Snatch
5×5
WOD
Tabata 2 Times
Push Ups
3 Minutes
Air Squats
4 Minutes
Day 19
Warm Up
800m
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Air Squats
400m
Mats
Ladders
WOD
3 Rounds
400m Run
25 Air Squats
25 Sit Ups
Day 20
Warm Up
2 Rounds
400m
15 Pull Ups
25 Sit Ups
15 Box Jumps
American Swings 3×15
Push Press 5×5
WOD
10 Rounds /
2 Bars
Push Press 10-1 65/95
Cleans 10-1 65-95
Squats 10-1 95/115
Hollow Rock 3×30 sec
Day 22
Warm Ups
2 Rounds
10 Overhead Squats
400m
10 Pull Ups
20 Sit Ups
Thrusters 3×15
Snatch 5×5
WOD
5 Rounds
15 KB Bench
15 Pull Ups
400m
Day 18
2 Rounds
10 Floor Bench
20 Sit Ups
20 Second Plank
25 Jumping Jacks
Back Squat
5×5
Pracrice a Hand Stand Push Up
Practice an Inch Worm
WOD
Free Lift
NO HEAVY LIFTING
Day 17
Warm Up
2 Rounds
7 Front Squats
10 Pistols
100 Jump Rope
Army Crawl/ Crab
Mats
Ladders
Free Lift
NO HEAVY LIFTING
Day 16
Warm Up
2 Rounds
Lunge/w/a Twist
10 Overhead Squats
20 Sit Ups
10 Double Under Push Ups
American Swings 3×20
Clean 5×5
WOD
50 Thrusters 45/65
30 Pull Ups bb/nb
1200m Run
3×30 Sec
Back Extensions
Knee ups
Russian Twists
Day 15
Warm Up
3 Rounds
10 DeadLift
15 American Swings
10 Back Extensions
>2 Footed Bounds
Snatch Complex x3
Split Jerk 5×5
WOD
30 Snatch 65/95
Hollow Rock 3x30sec
Day 14
Warm Up
30 Burpees
Mats
Ladders
Tuck jumps 5×10
WOD
10 Rounds
100m Run
21 Air Squats
Day 13
Warm Up
2 Rounds
7 OverHead Squats
10 Pull Ups
20 Sit Ups
Thrusters 3×20
Snatch 5×5
WOD
3 Rounds
400m
21 American Swings 12/24
12 Pull Ups BB/NB
MedBall Lunge and Twist
3 Lengths