Warm Up
50 Burpees
Tuck Jumps 5×10
American Swings 3×20
Mats
Ladders
WOD
10 Rounds:
100m Sprints
21 Air Squats
Warm Up
50 Burpees
Tuck Jumps 5×10
American Swings 3×20
Mats
Ladders
WOD
10 Rounds:
100m Sprints
21 Air Squats
Warm Up
2 rounds:
400m
5 Cleans
5 Pull Ups
DeadLift 3×5
Thrusters 3×10
WOD – “Grace”
Clean and Jerk
30 Reps for Time
Toes to Bar 4 x20
Warm Up
2 Rounds:
10 Burpees
5 Clean and Jerk
10 Russian Swings
Clean and Jerk 5×5
Mats
Ladders
40 yd sprints
on the minute
every minute
for 20 minutes
Warm Up
2 Rounds:
Lunge / Backwards
10 Box Jumps
10 Overhead Squats
Push Press 5×5
Snatch Complex x2
WOD – “Fran”
21 – 15 – 9
Thrusters
Pull Ups
Core
Plank 3×30 sec
Warm Up
2 rounds:
10 Ninja Roll Ups
10 Pull Ups
50 Double unders (rope)
10 Burpees
Max Day
Practice something
Have your Parents come to Back to School Night.
Events Start at 6:05pm
Get Outside and Do Something Fun.
Its Steelhead Season on the American
Come and Check out the Sactown Throwdown
Driving Directions
Warm Up
3 rounds:
5 Burpees
10 Thrusters
5 Pull Ups
Mats
Ladders
WOD – “Death by Burpees”
5 min AMRAP
Burpees
Warm Up
1200m run
Back Squat 5×5
Thrusters 3×20
WOD – “Elizabeth”
21 – 15 – 9
Cleans
Push Ups
*Advanced Lifters to use 60kg for cleans
Core
3 x30 second Rounds:
Knee Ups
Back Extensions
Russian Twists
Warm Up
3 Rounds:
15 Burpees
10 Hang Cleans
15 Sit Ups
DeadLift “Lite” 3×10
Mats
Ladders
WOD
2o Minute AMRAP
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups
log your rounds
Practice Handstand if there is time left in class.