Warm Up
3 Rounds
400m
10 Push Ups
10 Air Squat
10 Deadlift

American Swings 3×20
Snatch 5×5

WOD – Peter
Thruster Progression
20 Minute

Warm Up
3 Rounds
10 SDLHP
10 Push Press
10 Burpees
10 Tuck Jumps

Mats 
Ladders

WOD – Bulgarian
Cleans
Bring Sheet and Fill it out

Warm Up
3 Rounds
100 Jump Rope
400m Run

American Swings 3×20
Overhead Squats 5×5

Find your Clean Max 

WOD – 
20 Minutes
Run 100yds
Jog back 50
walk back 50
21 Push Ups
21 Sit Ups
21 Pull Ups

Warm Up
2 Rounds
10 OHS
5 Box Jumps
10 Push Ups
10 Pistols

Mats
Ladders
Plyo

WOD
15 Rounds
100m Run
21 Air Squats

Warm Up
2 Rounds
1 Burgener
10 Air squats
15 Box jumps
400m

Snatch 5×5
Clean and Jerk 3×15

WOD – Larry
Lucky 7’s
7×1 Overhead Squat
7×1 Front Squat
7×1 Back Squat

100 Sit Ups

Warm Up
3 Rounds
10 Pull Ups
10 Hang Cleans
10 Russian Swings
10 Air Squats

Ball Slams 3×20
Cleans 3×15

WOD – Michael
20 Minute Push Up Progression

Back Extensions 3x30sec
Toes To Bar 3×30 sec
Russian Twists 3x30sec

Warm Up
3 Rounds
10 Pistols
10 Push Press
Lunge/Backwards
15 American Swings

Mats
Ladders
Plyo

WOD – 3 Rounds
400m
25 Squats
25 Sit Ups

Warm Up
2 Rounds
Army Crawl/Crab
10 DeadLift
400m
25 Sit Ups

Ball slams 3×20
We will run the Mile in its place
if we forget to bring the Balls to Class

Front Squat 5×5

WOD – Kevin
Last Man Standing
Russian Swings unbroken
24/16

Superman 5×30

Warm Up
3 Rounds
Lunge/High knee Pulls
10 Burpees
10 Sit Ups
10 SDLHP

Mats
Ladders
Plyo

WOD 
Sprint Progression
10 yard Sprint Minute 1
20 yard Sprint Minute 2
30 yard Sprint Minute 3
40 yard Sprint Minute 4
Through 100 yards on Minute 10

Warm Up
2 Rounds
20 Sit Ups
10 2 Footed Bounds
10 Pull Ups
10 DeadLifts

Russian Swings 3×20
Snatch 5×5

WOD – James
20 Minute
Box Jump Progression