Warm Up
2 Rounds
10 Ninja Roll Ups
20 Box Jump Burpees
10 Pull Ups

Snatch 3×7
Cleans 5×5

WOD – “Steve”
20 Minutes
Russian Swing
Kettle Bell Progression

Midline
DeadBugs 5×16 Alternate Legs (8 ea) 3 sec count

Warm Up
1 Burgener
10 Snatch Balance
10 Box Jumps
10 SDLHP

Russian Swings 3×20
Jerk 5×5

WOD – “Robert”
Push Press Max Load Training
Advanced Lifter to start with 40 kg
Add Weight from Set to Set
Push Press
2×3
3×2
5×1

Midline
Back Extensions 5×30

Warm Up
2 Rounds:
10 Pistols
10 Sit Ups
10 Back Extensions
Lunge/High Knee Pulls

Mats/Ladders
Depth Jumps x 10

WOD
200m Sprints
50 Air Squats
200m Sprint
40 Air Squat
200m Sprint
30 Air Squat
200m Sprint
20 Air Squat
200m Sprint
10 Air Squat

Warm Up
30 Burpees

Weigh In after Break

Front Squat 5×5
Ball Slams 3×20

WOD – “Quentin”
Clean Bulgarian

Mid Line
Hollow Rock 3×30

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

Mats
Ladders

Tuck Jumps 5×10

WOD
15 Rounds:
100m Run
21 Air Squats

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

Ball Slams 3×20
Cleans 3×10

20 Minute Progression
Choice

MidLine
3×30 Sec
Back Ext
Knees to Elbows
Russian Twist

Warm Up
2 Rounds:
1 Burgener
10 Air Squats
15 Box Jumps
400m

Clean and Jerk 3×20
Snatch 5×5

WOD – “Larry”
Lucky Seven’s
7×1 OverHead Squats
7×1 Front Squats
7×1 Back Squats
*Advanced lifter may start with a 40kg Bar
add weight each time the bar is lifted.

Midline
Sit Ups 1×100

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

Mats
Ladders
Split Jumps 2×10

Sprint Progression
10 Meters on Minute 1
20 Meters on Minute 2
30 Meters on Minute 3
All the way to 100 Meters on Minute 10

Warm Up
2 Rounds:
20 Sit Ups
10 two footed bounds
10 Pull Ups (Strict)
10 Dead Lifts

American Swings 3×20
Snatch 5×5

WOD – “James”
Box Jump Progression
20 Minutes

MidLine
3×10 sec
Back Extensions
Knees to Elbows
Russian Twist