1 Green Ball Per Group for Ball Slams

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

Cleans 5×5
Ball Slams 3×20

WOD – Michael
20 min
Push Press Progression
Advanced Lifter to use a 40kg Bar

Midline
3 x 30 Sec
Back Ext
Toes To Bar
Russian Twist

Grab Green Ball for Slams (one per group)
14/16/20 only

Warm Up
3 Rounds:
Army Crawl/Crab Walk
10 Dead Lift
400m
*Weigh in when done

Front Squat 5×5
Ball Slams 3×20

WOD – “Kevin”
Russian Swings
Max Reps
20/24/32

Weigh in

Mile Run

Sit in teams of 6 in the end zone

Warm Up
3 Rounds:
Lunge/High Knee Pull
10 Burpee to Sit Up to NinjaRoll Up
10 SDLHP
10 Pull Ups

Mats
Ladders
15 Depth Jump and Out

Sprint Progression
Sprint 10 Meters on Minute 1
Sprint 10 Meters on Minute 2
until you reach
Sprint 100m on Minute 10

Sub Today

Warm Up
3 Rounds:
10 Tuck Jump
10 Burpees
10 Thrusters

Snatch Complex x 3

WOD – “Issac”
Bench Press Bulgarian
video board records

Warm Up
2 Rounds:
20 Sit Ups
10 2 Footed Bounds
10 Pull Ups
10 DeadLift

American Swings 3×15
Find your Bench Max (15min) – Complete Bulgarian Worksheet (Do Math)

WOD – James
20 Minute Box jump Progression

Practice Hand Stands

Warm up
3 Rounds:
5 Front Squats
Lunge/Backwards
10 Sit Ups
6 Directional Split Jumps

Mats (Hurdles)
Ladders

Depth Jumps 20×1

WOD – Sprint
40 Meter Sprint
On the Minute
Every Minute
For 20 Minutes

Warm Up
2 Rounds:
7 OHS
10 Pull Up
20 Sit Ups

Thrusters 3×20
Snatch 3×5

WOD – “Helen” on the Track
3 Rounds:
400m Run
21 American Swings
12 Pull Ups

Every group should get one Green Slam Ball
(per group) For WOD Before entry to the weightroom.

Warm Up
3 Rounds:
400m
10 Cleans
10 Split Jumps

Ball Slams 3×20
Overhead Squat  5×5

WOD – “Greg”
20 Minute Push Up Progression
Hand Release

Knees to Elbows/Toes to bar
4×25

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

Russian Swings 3×20
Split Jerk 5×5

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

Prone Isolation (plank) 3×30 Sec