Day 3
Warm Up
2 Rounds
5 Front Squat
10 Russian Twists
10 Burpees
High Knee Pull
Butt kickers

Ninja / Bear /Hunter

Snatch Complex x 3

Overhead Squat
5×5

WOD
5 Rounds
20 Pull Ups
20 Push ups
20 Air Squats
20 Sit ups
*Get Dynamax Ball
Sit on it

Superman
3×30 Seconds

Students may wear any school appropriate
athletic gear to the final

Warm Up
10 Minutes on your own

WOD
FINAL
DC Fight Gone Bad
3 Rounds
1min Push Press 45/65
1min Push Press 45/65
1min Box Jumps 24/20
1 min SDLHP 16/24
1 min Jump Rope (every 10 =1)
1 min Ball Slams 12/20
1 Min Rest
Score is cumulative reps

Warm Up
2 Rounds
1 Burgener
10 Air Squats
15 Box jumps
400

Snatch
5×5

Clean and Jerk
3×10

WOD
7×1 Overhead Squat
7×1 Front Squat
7×1 Back Squat

Warm Up
3 rounds
10 Pull Ups
10 Push Ups
1 Snatch Complex
Lunge / High Knee Pulls

Mats
Ladders

WOD
10 Rounds
100m Run
21 Air Squats

Warm Up
3 Rounds
10 Lift
10 Body Weight
400m
10 Body Weight

WOD
Qualifier
21-15-9
Push Press 45/65
Box Jump 20/24
SDLHP 16/24
Ball Slam 12/20
JumpRope (add a zero)

Warm Up
3 Rounds
1 Burgener
10 Snatch balance
10 Box Jumps
10 SDLHP

Russian Swings
3×20

Push Press Max
1RM

WOD
Push Press
Using the Chart
2×3
3×2
5×1

Day 83
Warm Up
3 Rounds
10 Air Squats
10 Dead Bugs
10 Burpees
10 Sit Ups

Front Squat
5×5

Back Squat Progression
20 Rounds

Hollow Rock
3×30 sec

Day 83
Free Lift
NO HEAVY LIFTING

Day 82
Warm Up
3 Rounds
15 Body weight
10 Bar
15 Bodyweight
10 Calisthenics

Mats
Ladders

WOD
30 min
100yd
21 Air Squats
21 Sit Ups
21 Push ups