Day 28
Warm Up
3 Rounds
Med Ball Lunge and Twist><
10 Burpees
10 Push Press
10 Hip Extensions GHD?
Mats
Ladders
WOD
25 Minutes
40m Sprints
On the minute
Every Minute
030524
Day 27
Warm Up
10 Ball Push ups
10 Push Press
10 American Swings
10 Seated Rope Climbs
Thrusters
3×15
Cleans
5×5
WOD
3 Rounds
21 Russian Swings 20/24
21 Push ups
400m
100 Sit ups
030424
Day 26
Warm Up
3 Rounds
10 Wall Balls
20 Sit ups
10 Overhead Squats
15 American Swings
Snatch Balance
3×10
Split jerk
5×5
WOD
50-40-30-20-10
Push ups
Pull Ups
MedBall Lunge and Twist
2 Lengths
030124
Day 25
Warm Up
3 Rounds
10 Burpees
10 Box Jumps
10 DeadLifts
20 Sit Ups
Mats
Ladders
WOD
20 Minutes
Run 100yds
Jog Back 50 yards
Walk back 50 Yards
21 Push Ups
21 Sit Ups
21 Air Squats
022924
Day 24
Warm Up
400yd
20 Box Jumps
Walking Lunge
Backwards Lunge
400m
American Swings
3×20
Front Squat
5×5
WOD
5 Rounds
15 Overhead Squats
400m Run
022824
Day 23
Warm Up
21-15-9
Hang Clean
Sit ups
Push Press
400
Mats
Ladders
POGOS
100
no rope
WOD
15 Rounds
100m run
21 Air Squat
022724
Day 22
Warm Ups
2 Rounds
10 Overhead Squats
400m
10 Pull Ups
20 Sit Ups
Thrusters
3×15
Snatch
5×5
WOD
5 Rounds
15 KB Bench
15 Pull Ups
400m
3×30 sec
Back Extensions
Kick Outs
Russian Twists
022624
Day 21
Warm Up
800m
Box Jumps
3×20
Snatch
5×5
WOD
Tabata 2 Times
Push Ups
3 Minutes
Air Squats
4 Minutes
022024
Day 20
Warm Up
2 Rounds
400m
15 Pull Ups
25 Sit Ups
15 Box Jumps
American Swings
3×15
Push Press
5×5
WOD
10 Rounds / 2 Bars
Push Press 10-1 65/95
Cleans 10-1 65-95
Squats 10-1 95/115
Hollow Rock 3×30 sec
021924
Day 19
Warm Up
800m
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Air Squats
400m
Mats
Ladders
WOD
3 Rounds
400m Run
25 Air Squats
25 Sit Ups
Crossfit Del Campo 