Warm Up
2 Rounds
25 Push Ups
15 KB Push Press
10 Russian Swings
25 Air Squats

American Swings 3×20
Military Press 5×5

WOD
Finish and log all
Fitness Tests
Height
Weight
Bench
Vertical jump
Standing Broad Jump
Medball Throw
400m

Warm Up
3 Rounds
10 Burpees
10 Push Press
10 Russian Swings
20 Sit Ups

Alternating KB Snatch 3×20
Overhead Squat 5×5

WOD
Fitness Testing
Height
Weight
1 Rep Bench Max
Vertical Jump
Standing Broad Jump
Med Ball Throw

Warm Up
3 Round
400m
15 Push Ups
15 Air Squats
15 Sit Ups

Weighted Glute Bridges 3×20
Hang Clean 5×5

WOD
Fitness Testing
Height
Weight
1 Rep Bench Max
Record

Warm Up
2 Rounds
10 Pull Ups
10 Push Ups
1 Snatch Complex
Lunge/High kneePull

Mats
Ladders
Find 1Rep Bench Max

WOD
10 Rounds
100m Sprint
21 Air Squats

Warm Up
1600m Run

DC Challenge

Warm Up
4 Rounds
5 Front Squats
Lunge/Backwards
10 Sit ups
6 Split jumps

Mats
Ladders


Free Lift

Warm Up
3 Rounds
10 Cleans
10 Split Jerks
Army Crawl/Crab

Ball Slam 3×20
overhead Squats 5×5

WOD
20 minute Progression
Push Ups

Warm Up
3 Rounds
10 Push Ups
10 Clean Pulls
5 Pull Ups
10 Air Squats

Russian Swing 3×20
Split Jerk 5×5

WOD
Strict Press 7×1
Push Press 7×1
Split jerk 7×1

*Add Weight all the way throughout the WOD

Warm Up
3 Rounds
10 Deadlift
10 Box Jumps
10 Burpees
100 JumpRope

Mats
Ladders

WOD
150 Jump Rope
50 Sit Ups
120 Jump Rope
40 Sit Ups
90 Jump Rope
30 Sit Ups
60 Jump Rope
20 Sit ups
30 Jump Rope
10 Sit ups

10 minute time Cap

Warm Up
3 Rounds
15 American Swings
10 Alt Pistols
5 ninja Roll ups

Clean and Jerk 3×20
Front Squat 5×5

WOD – KALSU
Every minute on the minute
5 Burpees
Finish the minute with thrusters
workout is done when 100 thrusters is acheived