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

Russian Swings 3×20
Split Jerk 5×5

WOD
Push Press
2×3
3×2
5×1
Increase load set by set

Warm Up
2 Rounds
10 Pistols
10 Sit Ups
25 Glute Bridges
Backwards/Lunge

Mats
Ladders

WOD
100m Sprint
50 Squats
100m Sprint
40 Squats
100m Sprint
30 Squat
100m Sprint
20 Squats
100m Sprint
10 Squats

Warm Up
30 Burpees

Ball Slams 3×20
Front Squat 5×5

WOD
Back Squat Bulagarian

Warm Up
3 Rounds
1 Burgener
10 Hang Cleans
10 Box Jumps
100 JumpRope

Mats
Ladders

WOD
Free Lift

Warm Up
3 Rounds
400m
10 Push Ups
10 Air Squats
10 DeadLifts

American Swings 3×20
Snatch 5×5

WOD
20 Minute Progression
Thrusters

Warm Up
3 Rounds
10 SDLHP
10 Push Press
10 Burpees
10 Air Squats

Find your Back Squat Max

WOD
20 minutes
Run 100 yds
Jog Back 50yds
Walk Back 50yds
21 Push Ups
21 Sit Ups
21 Air Squat

Warm Up
3 Rounds
100 Jump Rope
400m Run

Russian Swings 3×20
OHS 5×5


WOD
5 Rounds
5 Heavy DeadLift
30 yd resistance Run

Warm Up
2 Rounds
10 OHS
10 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

WOD
20 Minute Progression
Push Press

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

Snatch 5×5
Clean and jerk 3×20

WOD
Overhead Squats 7×1
Front Squat 7×1
Back Squat 7×1