Warm Up
3 Rounds:
400m
1 Snatch Complex
10 Double Jump Burpees
15 Perfect Push Ups

Indoor Mats
Ladders

Sprints – Outside – Dress Accordingly
20 Yard Sprints
On the minute
Every Minute
for 20 Minutes

Warm Up
2 Rounds:
10 x 3 second Deadbugs (5 ea Leg)
5 Strict Pull Ups
10 Hang Clean
10 Box Jumps

Overhead Squats 5×5

WOD – “Todd”
Max Reps – Thrusters
12kg or 16kg Kettle Bells

Core
3 Rounds:
20 Back Extensions
20 Knees to Elbows
20 Russian Twists

Warm Up
1600m

Mats
Ladders

Tuck Jumps 5×5

WOD
5 Rounds:
300m
50 Push Ups

Warm Up
800m
20 Sit Ups
10 Push Ups
400m

Snatch Complex 2×1
DeadLift 5×5

WOD – “2012”
12 Min AMRAP
20 Snatch (30kg/20kg)
12 Box Jump Burpees (20″/16″)

Scored: Rounds.Snatch.BJB
Post Results

Warm Up
2 Rounds
10 Ninja Roll Ups
20 Box Jump Burpees
10 Pull Ups

Snatch 3×7
Cleans 5×5

WOD – “Steve”
20 Minutes
Russian Swing
Kettle Bell Progression

Midline
DeadBugs 5×16 Alternate Legs (8 ea) 3 sec count

Warm Up
1 Burgener
10 Snatch Balance
10 Box Jumps
10 SDLHP

Russian Swings 3×20
Jerk 5×5

WOD – “Robert”
Push Press Max Load Training
Advanced Lifter to start with 40 kg
Add Weight from Set to Set
Push Press
2×3
3×2
5×1

Midline
Back Extensions 5×30

Warm Up
2 Rounds:
10 Pistols
10 Sit Ups
10 Back Extensions
Lunge/High Knee Pulls

Mats/Ladders
Depth Jumps x 10

WOD
200m Sprints
50 Air Squats
200m Sprint
40 Air Squat
200m Sprint
30 Air Squat
200m Sprint
20 Air Squat
200m Sprint
10 Air Squat

Warm Up
30 Burpees

Weigh In after Break

Front Squat 5×5
Ball Slams 3×20

WOD – “Quentin”
Clean Bulgarian

Mid Line
Hollow Rock 3×30

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