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
Did you ever think about what Free Range Really Means to A Turkey.
http://www.youtube.com/watch?v=5DybhT3spZE
Weigh In Before Break
Warm Up
3 Rounds:
400m
10 Push Ups
10 Air Squats
10 DeadLift
Snatch 5×5
American Swings 3×20
WOD – ” Peter”
20 min Progression
Thrusters
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
Warm Up
3 Rounds:
10 Pull Ups
10 Hang Cleans
10 American Swings
10 Air Squats
Ball Slams 3×20
Cleans 3×10
20 Minute Progression
Choice
MidLine
3×30 Sec
Back Ext
Knees to Elbows
Russian Twist
Warm Up
2 Rounds:
1 Burgener
10 Air Squats
15 Box Jumps
400m
Clean and Jerk 3×20
Snatch 5×5
WOD – “Larry”
Lucky Seven’s
7×1 OverHead Squats
7×1 Front Squats
7×1 Back Squats
*Advanced lifter may start with a 40kg Bar
add weight each time the bar is lifted.
Midline
Sit Ups 1×100
Warm Up
3 Rounds:
Army Crawl/Crab Walk
10 Dead Lift
400m
Ball Slam 3×20
Front Squat 5×5
WOD – “Kevin”
Russian Swings Max Reps
Post Scores
Warm Up
3 Rounds:
Lunge/High Knee Pulls
10 Burpees
10 Sit Ups
10 SDLHP
Mats
Ladders
Split Jumps 2×10
Sprint Progression
10 Meters on Minute 1
20 Meters on Minute 2
30 Meters on Minute 3
All the way to 100 Meters on Minute 10
Warm Up
2 Rounds:
20 Sit Ups
10 two footed bounds
10 Pull Ups (Strict)
10 Dead Lifts
American Swings 3×20
Snatch 5×5
WOD – “James”
Box Jump Progression
20 Minutes
MidLine
3×10 sec
Back Extensions
Knees to Elbows
Russian Twist
Warm Up
3 Rounds:
10 Tuck Jumps
10 Burpees
10 Thrusters
Snatch Complex x 3
Push Press 5×5
WOD – “Issac”
Bench Press Bulgarian
See Bulgarian sheet
or
Get Bulgarian Sheet
bulagarianpdf
Crossfit Del Campo 