Warm Up
2 Rounds
10 Push Ups
10 Pull Ups
10 Snatch
300m
Thrusters 3×15
Back Squat 5×5
WOD
100 Snatch Pull
100 Snatch
100 Snatch Press
100 OHS
Category Archives: Uncategorized
030323
Warm Up
3 Rounds
10 Ball Push Ups
10 Push Press
10 Russian Swings
10 Seated Rope Climbs
Thrusters 3×10
Clean 5×5
WOD
3 Rounds
21 Russian Swings
21 Pull Ups
400m
021023
Warm Up
2 Rounds
10 Floor Bench
20 Sit Ups
20 Sec plank
25 Jumping Jacks
Ball Slam 3×20
Back Squat 5×5
WOD
150 Wall Balls
For Time
103122
Warm Up
2 Rounds
20 Sit Ups
10 Air Squats
15 Burpees
OHS 5×5
WOD
20 Rounds
Pull Up Progression
102022
Warm Up
5 Burgeners
Focus on form and explosion
Mats
Ladders
Box Jumps x 4 Lengths
101222
Warm Up
800m
WOD
21-15-9
Push Press 65/45
Box jumps 24/20
SDLHP 24/20
jump Rope add a zero to the round number
Ball Slams 20/12
101022
Warm Up
4 Rounds
10 Burpees
10 Box jumps
10 Sit Ups
10 Back Extensions
Mats
Ladders
WOD
25 minutes
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups
092022
Warm Up
2 Rounds
10 Burpees
10 Box jumps
10 Dead Lift
20 Sit Ups
Mats
Ladders
Lateral Skiers 3×20
WOD
20 Minutes
Run 100m
Jog 50m
Walk 50m
21 Push Up
21 Sit Ups
21 Squats
090822
Warm Up
2 Rounds
7 Front Squats
10 Pistols
100 Jump Rope
Army / Crab
Mats
Ladders
WOD
Sprint Progression
Sprint 10 Yds on Minute 1
Sprint 20 Yds on Minute 2
Sprint 30 Yds on Minute 3
All the way to 100 yds on Minute 10
082422
Warm Up
3 Rounds
5 Wall Walks
10 Hang Cleans
15 Sit Ups
Mats
Ladders