Warm Up
2 Rounds
10 Ninja Roll Ups
20 Box jump Burpees
Snatch 3×10
Cleans 5×5
WOD
Russian Swing Progression
20 Rounds
24/20
051923
Warm Up
3 Rounds
1 Burgener
10 Snatch balance
10 Box Jumps
10 SDLHP
3×17 Russian Swings
5×5 Heavy Jerk
WOD
Push Press
2×3
3×2
5×1
Increase Load Every Set
051823
Warm Up
2 Rounds
10 Pistols
10 Sit ups
10 Back Extensions
Lunge/High Knee Pulls
Mats
Ladders
WOD
200 Meter Sprint
50 Squats
200 Meter Sprint
40 Squat
200 Meter Sprints
30 Squats
All the way to 10 Squats
051723
Warm Up
30 Burpees
Find your Power Clean Max
WOD
Clean Bulgarian
Hollow Rock 3×30 Sec
051623
Warm up
3 Rounds
1 Burgener
10 Hang Cleans
10 Box Jump overs
100 Jump Rope
Mats
Ladders
WOD
40m Sprints
on the minute
Every Minute
20 minutes
051523
Warm Up
3 Rounds
400m
10 Push Ups
10 Air Squat
10 DeadLift
American Swing 3×20
Snatch 5×5
WOD
20 Rounds
Thruster Progression
051123
Warm Up
3 Rounds
100 Jump Rope
400m Run
3×15 American Swings
5×5 Overhead squats
WOD – Partners
5 Rounds
5 Heavy DeadLifts
30yd Resistance Run
051022
Warm Up
3 Rounds
10 OHS
10 Box jumps
10 Push Ups
10 Pistols
Mats
Ladders
WOD
15 Rounds
100m
21 Air Squats
051223
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
walk back 50
21 Air Squats
21 Sit Ups
21 Air Squats
050923
Warm Up
3 Rounds
10 Pull Ups
10 Hang Cleans
10 Russian Swings
10 Air Squats
Ball Slams 3×15
Cleans 5×5
WOD
Push Press Progression
20 Min
Crossfit Del Campo 