Warm up

Fun run

W.O.D

"Angie"

100 push ups

100 pull ups

100 sit ups

100 squats

Strength

Trainers choice

3x3x3x3

Cool down

Stretch

Warm up

Overhead squat (PVC Pipe) 1 minute

Crunches 1 minute

Mountain Climbers 1 minute

1 lap

W.O.D

Front squat 3

Suit case sit up 4

Jumping knee tucks 5

EMOM 12 rounds

Strength

Over head squat

3x3x3x3x3

Cool down

Warm up

2 minute jump rope

1 minute wall squat

1 min. Push up

WOD

"Helen"

21 American swings

12 pull ups

1lap

3 rounds

Strength

Push jerk

2x2x2x2x2x2x2x2x2

Warm up

WOD

Fun Run

10 HSPU

20 Pull Ups

30 hand Release Push ups

40 Box jumps

50 Air Squats

40 stiff leg DL

30 American swings

20 Thrusters

10 Cleans

Fun run

Warm up

2 minute Jump Rope

25 jumping Knee Tucks

25 ring Rows

WOD

Push Press

Burpee pull up

12,9,6,3,6,9,12

Strength

Behind the neck Press

Skill

Press

Warm up

1 minute air squats

2 minute crunches

3 minute stepper

W.O.D

Front squat

Plate push up

100m run

AMRAP 1,2,3----

15 minute

Strength

Front squat

3x3x3x3x3

Skill

Front squat

Plate push up

Warm up

1 lap

40 squats

30 sit ups

20 push ups

W.O.D

Deadlift

Wall walks

2 reps 4 mins AMRAP

4 reps 4 mins AMRAP

6 reps 4 mins AMRAP

Skill

Deadlift

Strength

Deadlift

3x3x3x3x3x3

Cool down

1/2 warm up

Warm up

100 jumping Jacks

30 lunge switch

WOD

Sumo high Pull

Chin up

2-10-2

Strength

3x3x3x3x3x3

Wide Grip DL

Skill

Sumo high Pull

Warm up

2 minute jump Rope

2 minute wall squats

1 minute sit ups

W.O.D

8 Front Squats

16 Hand Release Push ups

24 stepper switch

1/2 lap

5 rounds

Strength

Front squat

2x2x2x1x1x1

Skill

FS

Warm up

2 laps

W.O.D

Push press

Pull ups

Overhead walking lunge

Box Jumps

40 on 20 off

AMRAP

4 rounds

Strength

Push Jerk

3x3x3x3

Skill

Push press/Jerk