Warm Up
400m Run
15 Box Jumps
Walking Lunge Backwards
Walking Lunge
400m Sprint

Russian Swings 3×20
Front Squat 5×5

WOD
5 Rounds
15 Overhead Squats
400m Run

Warm Up
21-15-9
Hang Clean
Sit Ups
Push Ups
400 after each round

Mats
Ladders

WOD
15 Rounds
100m Sprint
21 Air Squats

Warm Up
2 Rounds
10 OHS
400m
10 Pull Ups
20 Sit Ups

Thrusters 3×20
Snatch 5×5

WOD
5 Rounds
15 KB Bench Press
15 Pull Ups
400m

3×30 Sec
Back Extensions
Knees to elbows
Russian Twist

Warm Up
800m

Snatch 5×5
Box jumps 3×20

WOD
Tabata 2 Times
Push Ups 3 Minutes
Squats 4 Minutes

Warm Up
2 Rounds
15 Box jumps
15 pull Ups
400m

3×20 Russian Swings
5×5 Push Press

WOD
Push Press 65/45 10-1
Cleans 115/65 10-1
Squats 135/95 10-1

Warm Up
800m Run
10 pull Ups
10 Push Ups
10 Sit Ups

Mats
Ladders
Split Jumps 5×6

WOD
3 Rounds
400m
25 Air Squats
25 Sit Ups

Warm Up
3 Rounds
10 Floor bench
20 Sit Ups
20 Sec Plank
25 Jumping Jacks

Ball Slams 3×20
Back Squat 5×5

WOD
150 Wall Balls
For Time

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

Mats
Ladders

WOD
Sprint Progression
Minute 1 Sprint 10m
Minute 2 Sprint 20m
Minute 3 Sprint 30m
Minute 10 Go to 100m

Warm Up
2 Rounds
Walking Lunge with a twist >
10 Overhead Squats
20 Sit ups
10 Double Under Push Ups

Russian Swings 3×20
Clean 5×5

WOD – Jackie
50 Thrusters
30 Pull Ups
1200m Run

Resistance Running x6

Warm Up
3 Rounds
10 Dead Lifts
15 Russian Swings
10 Back Extensions
2 Footed Bounds>

Snatch Complex x1
Resistance Running x 4

WOD
30 Snatch
for time

Hollow Rock 3×30 Sec