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

Warm Up
1200m Run

Kettlebell Thrusters  3×15
Push Up 3×20

Front Squat – 1 rep max

Warm Up
4 Burgeners
400m Run

Mats
Ladders

Bench Press 1 rep Max

Warm Up
2 Rounds:
10 Burpees
10 Sit Ups
10 SDLHP
50 Double Unders

Russian Swings 3×15
Push Press 5×5

WOD – Xiong
10 Snatch
20 Clean
30 Push Press
40 Squats
50 Clean Pulls
60 Box Jumps
70 Pull Ups
80 Push Ups
90 Air Squats
100 Sit Ups2 Bars to be set up

Knees to Elbows toes to Bar 3×20

Warm Up
3 Rounds:
10 Hang Clean
10 Sit Ups
10 Back Ext

Thrusters 3×20
Front Squat 5×5

WOD – Zena
21-18-15-12-9
Push Press
Pull Ups

Plank 3 cycles
1 cycle =
Push Up Plank 30 Sec
Plank Right 30 Sec
Plank Left 30 Sec

Warm Up
2 Rounds:
10 Pull Ups
20 Burpees
1 Burgener
20 Sit Ups

Mats
Ladders

Depth Jumps 20×1

WOD –
400m Run
50 Squats
400m
40 Squats
400m
30 Squats
400m
20 Squats
400m
10 Squats
400m Sprint