Warm Up
3 Rounds:
10 Push Ups
10 Clean Pulls
5 Strict Pull Ups
10 Air Squats

American Swing 3×20

Split Jerk 5×5

WOD – Frank
“Lucky 7’s”
Strict Press 1-7
Push Press 8-14
Jerk 15-21
All Single reps adding weight each set throughout the wod.

Prone Isolation 3×30 sec

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

Clean and Jerk 3×10
Front Squat 5×5

WOD – KALSU
100 Thrusters 65/45
But
This is an on the minute every minute WOD
Each Minute will start with 5 Burpees
You will then finish the minute with Thrusters.
The WOD is over when 100 Thrusters is completed.
One may not start a round early.

Warm up
3 Rounds:
10 Box Jumps
10 Burpees
50 Double Unders

Plyo Boxes
Hurdles

WOD
5 Rounds:
300m Run
50 Push Ups

3×10
Toes To Bar/Knees to Elbows

Warm Up
2 Rounds:
10 Snatch
400m
10 Burpees
20 Sit Ups

Mats
Ladders
Split Jumps 5×5 for Height

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

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

Overhead Squats 5x5
American Swings 3×20

WOD – Dave
20 Minute Pull Up Progression
Protect your Hands!!!!

Warm Up
2 Rounds:
400m
10 Tuck Jump
Lunge ><
20 Sit Ups

Snatch Complex x 3
Push Press 5×5

WOD – Front Squat Bulgarian
Print Bulgarian Sheet (Find it on this Website)

Back Extensions 3 x25

Warm Up
2 Rounds:
20 Sit Ups
20 Air Squats
20 Russian Swings
20 Push Ups

Mats
Hurdles
Ladders
Plyo Boxes

WOD – Sprint
20 yards
on the minute every
minute for 20 Minutes

Warm Up
2 Rounds
10 DeadLift
Hand Ladders >
10 Russian Swings
15 Burpees

Clean and Jerk 3×15
Back Squat 5×5

WOD – Blair
Max Reps Push Press
115/65
or
135/95

Push Up Planks
3×30 sec

Warm Up
3 Rounds:
10 Snatch
10 KettleBell Pulls
20 Burpees

Mats
Ladders

Tuck Jumps 5×10

WOD
3 Rounds:
400m Run
50 Squats

Warm Up
2 Rounds:
10 Hang Cleans
10 Push Ups
10 SitUps
400m

Burgeners x 3Cleans 5×5

WOD – Allen
20 Minute
Air Squat Progression