Warm Up
2 Rounds
100 Jump Rope
15 Push Ups
20 Sit Ups
400m Run Test
Air Squat Explained
WOD
3 Rounds
400m Run
35 Air Squats
Warm Up
2 Rounds
100 Jump Rope
15 Push Ups
20 Sit Ups
400m Run Test
Air Squat Explained
WOD
3 Rounds
400m Run
35 Air Squats
Warm Up
800m Run
WOD
Fight Gone Bad
3 Rounds
1 Min Push Press 65/45
1 Min Box Jumps 24″/20″
1 Min SDLHP 24/16
1 Min Jump Rope every 10 revolutions =1
1 Min Ball Slams 20/12
1 Min Rest
Warm Up
1200m
5×5 Single Function Lift
3×10 Multi Function Lift
WOD
21-15-9
Push Press
Box Jump
SDLHP
Jump Rope
Ball Slam
Warm Up
21-15-9
Burpees
Pull Ups
Sit Ups
Mats
Ladders
WOD
Free Lift
Senior Finals
Fight Gone Bad
Warm Up
3 Rounds
10 Push Ups
10 Dead Lift
10 Box Jump
10 Sit Ups
SDLHP 3×15
Overhead Squats 5×5
WOD
7×1 Snatch
7×1 Clean
7×1 Pull
Add weight through the sets
Warm Up
3 Rounds
100m run
20 Sit Ups
1 Burgener
Mats
Ladders
3×10 Snatch
WOD
400m
50 Air Squats
400m
40 Air Squats
400m
30 Air Squats
400m
20 Air Squats
400m
10 Air Squats
Warm Up
3 Rounds
10 Air Squat
10 DeadBugs
10 Burpees
10 Sit Ups
Front Squat 5×5
Resistance Running x 4
WOD
20 min
Back Squat Progression
Warm Up
21-15-9
Choose
Bar
Bell
Gymnastics
Mats
Ladders
WOD
30 Minutes
100m Run
21 Air Squats
21 Sit Ups
21 Push Ups
Warm Up
5 minute AMRAP
10 Push Press
10 Burpees
10 Sit Ups
10 Air Squats
Snatch 5×5
Russian Swings 3×15
WOD
175 Wall balls for Time
Butt to Ball