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:
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

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.