Warm Up
3 Rounds:
10 Push Ups
10 Clean Pulls
5 Pull Ups
10 Air Squats

Russian Swings 3×20
Jerk 5×5

WOD – Frank “Lucky 7’s
7×1 Strict Press
7×1 Push Press
7×1 Jerk

Increase load every set

Warm Up
10 DeadLift
10 Box Jumps
10 Burpees
100 JumpRope
or 50 Double Unders

Mats
Ladders
3×20 Bar over Jumps

WOD
5 Rounds:
300m
50 Push Ups

Warm Up
3 Rounds:
10 Snatch
400m
10 Burpees
20 Sit Ups

Mats
Ladders

Split Jumps 5×5

WOD
20 min AMRAP
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups

Warm Up
2 Rounds:
400m
10 Tuck Jumps
Lunge<>
20 Sit Ups

Snatch Complex x 2
Push Press 5×5

WOD
Bench Press Bulgarian

Back Extensions 3×25

bulagarian
Print This For Class

Warm Up
400m Run
Then
2 Rounds:
20 Sit Ups
20 Air Squats
20 American Swings
20 Push Ups
For Time

Mats
Ladders
Find your 1 rep Bench Press Max (20min)

Sprints
20 Yards
on the Minute
every minute
for 20 Minutes

Warm Up
3 Rounds:
10 Snatch
10 Pull Ups
20 Burpees

Mats
Ladders

Tuck Jumps 5×10

WOD
3 Rounds:
400m Run
50 Air Squats

Warm Up
2 Rounds:
10 Hang Cleans
10 Push Ups
10 Sit Ups
400m

Burgener x3
Cleans 5×5

WOD- Allen
Air Squat Progression
20 Minutes

Warm Up
Burgener x 4

Mats
Ladders

Box Jumps 4 Lengths

Sprint Progression
10m
20m
30m
40m
50m
On the minute every minute for 10 min

Warm Up
3 Rounds:
10 Hang Cleans
10 Sit ups
10 Back Ext

Front Squat 5×5
Thrusters 3×20

WOD – “Zena”
21-18-15-12-9
Push Press (40kg Bar)
Pull Ups

Plank 3x30sec
Push Up Position x3
Right Knee to Arm Pit x3
Left Knee to arm Pit x3