Warm Up
3 Rounds
10 SDLHP
10 Push Press
10 Burpees
10 Tuck Jumps

Mats
Ladders
Plyo

Warm Up
3 Rounds
100 Jump Rope
400m Run

Find a Squat Max Front or Back 10 minutes
Overhead Squats 5×5

WOD – Squat Bulgarian

Superman 3×30 sec

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 Clean
10 American Swings
10 Air Squats

Cleans 5×5
Wall Balls 3×15

WOD – Michael
20 Minute Progression
Push Press 95/65

3×30 sec
Back Ext
Knees to Elbows
Russian Twist

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

Snatch 5×5
Clean and Jerk 3×15

WOD – Larry Lucky 7
Overhead Squat 7×1
Front Squat 7×1
Back Squat 7×1

100 Sit Up

Warm Up
3 Rounds
10 Pistols
10 Strict Press
Lunge/Backwards
15 Russian Swings

Mats
Ladders
Split Jumps 5×6

WOD
3 Rounds
400m
25 Air Squat
25 Sit Ups

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

Mats
Ladders
Plyo

WOD Sprint Progression
10m on Min 1
20m on Min 2
30m on Min 3
40m on Min 4
up To
100m on Min 10

Warm Up
2 Rounds:
20 Sit Ups
10 2 Foot Bounds
10 Pull Ups
10 Dead Lifts

American Swings 3×20
Snatch 5×5

WOD – James
20 Minute Progression
Box jumps

Warm Up
3 Rounds:
10 Tuck Jump
10 Burpees
10 Thrusters

Snatch Complex 3

Push Press 5×5

WOD – Bulgarian
Bench Press