Warm Up
2 Rounds
10 Pull Ups
10 Push Ups
1 Snatch Complex
Lunge/High kneePull
Mats
Ladders
Find 1Rep Bench Max
WOD
10 Rounds
100m Sprint
21 Air Squats
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110922
Warm Up
1600m Run
DC Challenge
110822
Warm Up
4 Rounds
5 Front Squats
Lunge/Backwards
10 Sit ups
6 Split jumps
Mats
Ladders
Free Lift
110722
Warm Up
3 Rounds
10 Cleans
10 Split Jerks
Army Crawl/Crab
Ball Slam 3×20
overhead Squats 5×5
WOD
20 minute Progression
Push Ups
110422
Warm Up
3 Rounds
10 Push Ups
10 Clean Pulls
5 Pull Ups
10 Air Squats
Russian Swing 3×20
Split Jerk 5×5
WOD
Strict Press 7×1
Push Press 7×1
Split jerk 7×1
*Add Weight all the way throughout the WOD
110322
Warm Up
3 Rounds
10 Deadlift
10 Box Jumps
10 Burpees
100 JumpRope
Mats
Ladders
WOD
150 Jump Rope
50 Sit Ups
120 Jump Rope
40 Sit Ups
90 Jump Rope
30 Sit Ups
60 Jump Rope
20 Sit ups
30 Jump Rope
10 Sit ups
10 minute time Cap
110222
Warm Up
3 Rounds
15 American Swings
10 Alt Pistols
5 ninja Roll ups
Clean and Jerk 3×20
Front Squat 5×5
WOD – KALSU
Every minute on the minute
5 Burpees
Finish the minute with thrusters
workout is done when 100 thrusters is acheived
110122
Warm Up
3 Rounds
10 Snatch
400m
10 Burpees
20 Sit ups
Mats
Ladders
Split jumps 5×6
WOD
20 min AMRAP
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups
103122
Warm Up
2 Rounds
20 Sit Ups
10 Air Squats
15 Burpees
OHS 5×5
WOD
20 Rounds
Pull Up Progression
102822
Warm Up
2 Rounds
400m
10 Tuck jumps
Lunge><
20 Sit ups
Snatch Complex x 3
Push Press 5×5
Back Squat Bulgarian