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
050917
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
050817
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
050517
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
050417
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
050317
Warm Up
3 Rounds:
Bear Crawl/Crab
10 Dead Lift
400m
Ball Slams 3×20
Front Squat 5×5
WOD – Kevin
Russian Swings
Max Reps 24/16
Superman 5×30
050217
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
050117
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
042817
Warm Up
3 Rounds:
10 Tuck Jump
10 Burpees
10 Thrusters
Snatch Complex 3
Push Press 5×5
WOD – Bulgarian
Bench Press
042717
Warm Up
3 Rounds
10 Pull Ups
10 Push Ups
1 Snatch Complex
Lunge/High Knee Pulls
Mats
Ladders
Find Bench Press Max 15 Minutes
WOD
10 Rounds
100m Run
21 Air Squats
Take Bulgarian Sheet and Fill Out Bench Portion
Sheet Due Tomorrow 042817
