Day 61
Warm Up
3 Rounds
1 Burgener
10 Hang Cleans
10 Box Jumps
100 Jump Rope
Mats
Ladders
Split jumps
5×6
WOD
20 Min
40 yd Sprints
on the minute
every minute
050824
Day 60
Warm Up
3 Rounds
400yds
10 Push Ups
10 Air Squats
10 Dead Lift
American Swings
3×20
Snatch
5×5
WOD
20 Rounds
Thruster Progression
65/95
3×30 Sec
Plank Knees to Elbows
Russian Twists
050724
Day 59
Warm Up
3 Rounds
10 SDLHP
10 Push Press
10 Burpees
10 Tuck Jumps
Mats
Ladders
WOD
20 Min
Run 100 yds
Jog Back 50 yds
Walk Back 50 Yds
21 Push ups
21 Sit Ups
21Air Squats
050624
Day 58
Warm Up
3 Rounds
100 Jump Rope
400 yd run
American Swings
3×20
Overhead Squats
5×5
WOD
Partner Up
5 Rounds
5 Deadlift (10 rep max weight)
30yd band resistance run
1 person at a time to completion
050324
Day 57
Warm Up
2 Rounds
10 Overhead Squats
10 Box Jumps
10 Push Ups
10 Alternating Pistols
Mats
Ladders
Tuck Jumps
5×10
WOD
15 Rounds
100 yd run
21 Air Squats
050224
Day 56
Warm Up
3 Rounds
10 Pul ups
10 Hang Clean
10 Russian Swings
10 Air Squats
Ball Slams
3×20
Cleans
3×10
WOD
20 minute Progression
Push Press
65/95
050124
Day 55
Warm Up
3 Rounds
10 Alternating Pistols
10 Push Press
Backwards Lunge/Lunge
10 American Swings
Mats
Ladders
20 Falling Starts
WOD
3 Rounds
400 yd
25 Air Squat
25 Sit Ups
043024
Day 54
Warm Up
2 Rounds
1 Burgener
10 Air Squats
15 Box jumps
400
Snatch
5×5
Clean and Jerk
3×10
WOD
7×1 Overhead Squat
7×1 Front Squat
7×1 Back Squat
042924
Day 53
Warm Up
3 Rounds
Army Crawl / Crab
10 DeadLift
400
Ball Slams
3×20
Front Squat
5×5
WOD
Russian Swing
Max Reps
24/20
042524
Day 52
Warm Up
3 Rounds
Lunge/High Knee Pulls
10 Burpees
20 Sit Ups
10 SDLHP
Mats
Ladders
WOD
Sprint Progression
Min 1-10 yards
Min 2 – 20 yards
Min 3 – 30 yards
Min 4 – 40 yards
Adding 10 Yards
every minute until 100 yards
Crossfit Del Campo 