Day 29
Warm Up
25 Burpees
300m Sprint
High Knee Pulls/Lunge
Hang Clean and Jerk 5×15
Back Squat 5×5
WOD
3 Rounds
400m
50 Sit Ups
50 Hip Extensions
Hollow Rock 3×30 sec
100225
Day 28
Warm Up
3 Rounds
Med Ball Lunge and Twist><
10 Burpees
10 Push Press
10 Hip Extensions GHD?
Mats
Ladders
WOD
25 Minutes
40m Sprints
On the minute
Every Minute
100125
Day 27
Warm Up
10 Ball Push ups
10 Push Press
10 American Swings
10 Seated Rope Climbs
Thrusters
3×15
Cleans
5×5
WOD
3 Rounds
21 Russian Swings 20/24
21 Push ups
400m
100 Sit ups
093025
Day 26
Warm Up
2 Rounds
10 Wall Balls
20 Sit Ups
10 Overhead Squats
15 Russian Swings
Snatch Balance 3×5
Split Jerk 5×5
WOD
50-40-30-20-10
Push ups
Pull Ups
Medball Lunge and Twist
4 Lengths
092925
Day 25
Warm Up
2 Rounds
10 Burpees
10 Box Jumps
10 DeadLifts
20 Sit Ups
Mats
Ladders
WOD
20 Minutes
Run 100
Jog 50
Walk 50
21Air Squats
21 Sit ups
21 Air Squats
092625
Day 24
Warm Up
400m
10 Box jumps
Walking Lunge
Backwards
400m
Russian Swings
3×20
Front Squat
5×5
WOD
5 Rounds
15 Overhead Squats 45/65
400m
092525
Day 23
Warm Up
21-15-9
Hang Clean
Sit ups
Push Press
400
Mats
Ladders
100 Pogos
no rope
WOD
15 Rounds
100m run
21 Air Squat
092425
Warm Up
800m
Box Jumps
3×20
Snatch
5×5
WOD
Tabata 2 Times
Push Ups
3 Minutes
Air Squats
4 Minutes
092325
Day 19
Warm Up
800m
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Air Squats
400m
Mats
Ladders
WOD
3 Rounds
400m Run
25 Air Squats
25 Sit Ups
092225
Day 20
Warm Up
2 Rounds
400m
15 Pull Ups
25 Sit Ups
15 Box Jumps
American Swings 3×15
Push Press 5×5
WOD
10 Rounds /
2 Bars
Push Press 10-1 65/95
Cleans 10-1 65-95
Squats 10-1 95/115
Hollow Rock 3×30 sec
Crossfit Del Campo 