400-meter Run

Warm-Up

10 Deck releasing pushups

10 K.Bell Swings

10-second scapular holds on the pullup bar

Skill

Push Jerk

WOD

Cindy

5 Pull Ups

10 Push Ups

15 Squats

Recovery

Deep Squat on the Wall

Banded Distraction

200 Meter Run

Warm-Up

10 KB Sumo Deadlift High Pull

10 Box Jumps

50 Foot Bear Crawl

Skill

Power Clean / Power Snatch

WOD

3 Rounds

200 Meter Run

10 Deadlifts

7 Box Jumps, 7 Box step Ups

Recovery

Cobra Pose

Calf Stretch

2-minute Jump Rope

Warm-Up

PVC Prep Warm-up

Pass Thru

Dislocates

Front Rack Elbow Lifts

Skill

Overhead Squat

Burgener Warm Up

WOD

50 Double Under

10-8-6-4-2

Overhead Squat

Burpees

50 Double under

Recovery

Lacrosse Ball Upper Back

Calf Stretch on Pole

–

500 Meters Run

Warm Up

5 inchworms with a push-up

10 K.Bell Deadlifts

10 Jumping Pull-ups

Skill

Handstand Intro

WOD

Tabata Couplet

Sumo  Deadlift High Pull

Push Ups

Recovery

Band Stretch Lats

Band Stretch Back

R0w 500 Meters

Warm Up Sets

10 Reps   Seated Dumbbell Good Morning

10 Reps   Bar Back Squat

15 Reps   Sit Ups

WOD

5 reps at 135

5 reps at 145

5 reps at 155

5 reps at 165

5 reps at 175

20 Reps at 115

Recovery

Foam Roll Quads

Pigeon Pose

Run 500 Meters

Warm Up

3 Rounds

10 Box Jump

10 Push Press

10 Sump Deadlift High Pull

Skill

Med Ball Clean

WOD

4 Rounds

2 Power Cleans / 1 Jerk -repeat 6 times

200 Meter Run

Recovery

Hamstrings – Barbell Roll

Run 400 Meters

Warm Up Sets

10 Reps   Seated Dumbbell Good Morning

10 Reps   Deadlift

10 Reps  GHD Sit Ups

WOD

5 reps at 105

5 reps at 115

5 reps at 135

5 reps at 155

20 reps at 115

Recovery

Foam Roll Quads

Pigeon Pose

400 Meters Run

Warm Up

10 Hanging Knee Tucks

10 Deadlift

10 Ring Row

WOD

5 Rounds

7 Pull Ups

10 Deadlift ( 115 )

Recovery

Foam Roll the Lats and Back

Lacrosse Ball Hips in Figure Four

WU

Row 250

3 Rounds

10 Pass Thru

10 Push Ups

10 Lunges

WOD

500 Meter Row

40 Squats

30 Sit-ups

20 Push Ups

10 Jumping Pull-ups

Recovery

Doorway Stretch

Couch Stretch

Air Squat

Sit Ups

Push Ups

Pull Ups

Deadlift

Wall Ball

Walking Lunges

Kettlebell Swings

Sumo-Deadlift High Pull

Power Cleans

Run

Box Jump

Mobility 

Doorway Stretch

Quad Stretch on Wall

Foam Roll the Lats

Lacrosse Ball the Hips

Pigeon Pose

Foam Roll the Quads

Banded Stretch

Band Stretch Shoulders

PNF / Barbell Roll Hamstrings