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

Mats
Ladders
Plyo

WOD 
Sprint Progression
10 yard Sprint Minute 1
20 yard Sprint Minute 2
30 yard Sprint Minute 3
40 yard Sprint Minute 4
Through 100 yards on Minute 10

Warm Up
2 Rounds
20 Sit Ups
10 2 Footed Bounds
10 Pull Ups
10 DeadLifts

Russian Swings 3×20
Snatch 5×5

WOD – James
20 Minute
Box Jump Progression

Bring Bulgarian Sheet

Warm Up
3 Rounds
10 Tuck jump Burpees
10 Thrusters
10 Sit Ups

Snatch Complex x 3

WOD – Issac
Bench Press Bulgarian

Hollow Rock 3×30 sec

Warm Up
3 Rounds
10 Push Ups
10 Pull Ups
1 Snatch Complex
Lunge/High Knee Pull

Find 1 Rep Bench Max
Mats
Ladders
Plyo

WOD – 10 Rounds
100m Run
21 Air Squats

Warm Up
3 Rounds
10 Front Squat
Lunge/backwards
20 Sit Ups
6 Directional Split Jumps

Mats 
Ladders
20 alternating Lateral Depth Jumps

WOD
20 Minute
40yd Sprint
on the Minute
every minute

Warm Up
3 rounds
400m
10 Split Jumps
Army/Crab

Ball Slams 3×20
OverHead Squats 5×5

WOD – Greg
20 Rounds
Push Up
Progression

Toes to Bar 4×20

Warm Up
3 Rounds
10 Push Ups
10 Clean Pulls
5 Pull Ups (strict)
10 Air Squats

Russian Swings 3×20
Jerk 5×5

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

Plank 3x45sec

Warm Up
3 Rounds
10 DeadLift
10 Box Jumps
10 Burpees
100 Jump Rope

Mats 
Ladders
Plyos

WOD
5 Rounds
300m Run
50 Push Ups

Warm Up
3 Rounds
15 American Swings
10 Pistols
5 Ninja Roll Ups

Clean and Jerk 3×20
Front Squat 4×5

WOD – KALSU
On the Minute Every Minute
Start each minute with 5 burpees
Finish The Minute with Thrusters
100 Thrusters will complete the WOD
Log Your Time when 100 Thrusters is completed

Warm Up
2 Rounds
20 Sit Ups
10 Air Squats
15 Burpees

OHS 5×5
Russian Swings 3×20

Mats
Ladders

WOD – 
20 Minutes
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups