Warm Up
400m
5 Box Jumps
Walking Lunge
400m Sprint
Russian Swings 3×20
Front Squat 5×5
WOD
5 Rounds
15 OHS 45/65
400m
092123
Warm Up
21-15-9
Hang Cleans
Sit ups
Push Ups
400 after Each Round
Mats
Ladders
WOD
15 Rounds
100m Sprint
21 Air Squat
092023
Warm Up
2 Rounds
10 OHS
400
10 Pull Ups
20 Sit Ups
Thrusters 3×20
Heavy KB Push Press 5×5
WOD
5 Rounds
KB or DB Bench Press
Pull ups bb/nb
400m
091923
Warm Up
800m Run
Snatch 5×5
Box jumps 3×20
WOD– Tababtas
Push Ups 3 minutes
Air Squats 4 Minutes
091823
Warm Up
2 Rounds
15 Box jumps
15 Pull Ups
400m
American Swings 3×20
Push Press 5×5
WOD
10-1
Push Press 65/95
Cleans 65/95
Squats 95/115
091523
Warm Up
800m Run
10 Pull Ups
10 Push Ups
Mats
Ladders
Free Lift
091423
Warm Up
2 Rounds
10 Floor Bench
20 Sit Ups
2 Jumping Jacks
Ball Slam 3×20
Back Squat 5×5
WOD
150 Wall Balls For Time
091323
Warm Up
2 Rounds
7 Front Squats
10 Pistols
100 Jump Rope
Side ways Lunge
Mats
Ladders
Free Lift
091223
Warm Up
2 Rounds
Walking Lunge With A Twist
10 OHS
20 Sit ups
10 Double Under Push Ups
Russian Swings 3×20
Clean 5×5
WOD
50 Thrusters 45/65
30 Pull Ups BB/NB
800m
091123
Warm Up
3 Rounds
10 DeadLift
15 Russian Swings
10 Back Extensions
>2 Footed Bounds
Snatch Complex x 3
Jerk 5×5
WOD
30 Snatch 45/65
