Warm Up
3 Rounds
7 Front Squat
10 Alt Pistols
100 Jump Rope
Army Crawl/Crab Walk

Mats
Ladders

WOD
Sprint Progression
10 meters on minute 1
20 meters on minute 2
–
–
_
100 meters on Minute 10

Warm Up
2 Rounds
Walking Lunge with a Twist
10 OHS
20 Sit up an Press
10 Double Under Push Ups

American Swings 3×15
Clean 5×5

WOD
50 Thrusters
50 Pull Ups
400m

Warm Up
10 DeadLift
15 Russian Swings
10 Back Extensions
2 Footed Bound

Snatch Complex x 3
Split jerk 5×5

WOD
30 Snatch for Time
65/95

Warm Up
30 Burpees

Choice 5×5
Choice 3×10

Mats
Ladders

WOD
10 Rounds
100m Run
21 Air Squats

Warm Up
2 Rounds
7 Overhead Squats
10 Pull Ups
20 Sit Ups

Thrusters 3×20
Snatch 5×5

WOD Helen
3 Rounds
400m
21 American Swings
12 Pull Ups 16/24

The Jumping Pull Up Demo

Helen Demo

Warm Up
10 Burpees
5 Snatch
10 American Swings
Lunge

Mats
Ladders
Depth jumps 10

WOD
40 Meter Sprints
On the minute
Every minute
20 minutes

Warm Up
2 Rounds
400m
10 Hang Clean
10 Pull Ups

Thusters 3×10
Deadlift 5×5

WOD Grace
30 Clean and Jerks
65/115

Grace Demo

Warm Up
2 Rounds
Lunge Backwards/Lunge
10 Box Jumps
10 OverHead Squats

Snatch Balance 3×10
Push Press 5×5

WOD Fran
21-15-9
Thrusters 45/65
Pull Ups Black Band/No Band

FRAN DEMO

Warm Up
3 Rounds
5 Burpees
10 Thrusters
5 Pull ups

Mats
Ladders

WOD Death by Burpees
5 Minutes max Reps Burpees

Warm Up
1200m Run

Thrusters 3×10
Back Squat 5×5

WOD
21-15-9
Cleans 65/95
Push Ups