Warm Up
3 Rounds:
10 Push Ups
10 Clean Pulls
5 Push Ups
10 Air Squats
5 Cartwheels

Russian Swing 3×20

Split Jerk 5×5

WOD – “Frank”
Lucky Sevens
7×1 Strict Press
7×1 Push Press
7×1 Jerk

*Add weight throughout the workout after each set of 1
*Advanced Lifter may choose to start with 40kg

Core
Plank 3x30sec

Warm Up
2 Rounds:
10 DeadLift
20 Box Jumps
10 Burpees
100 Jump Rope

Mats
Ladders

2 Footed Bounds x 2 Lengths

WOD
5 Rounds:
300m Run
50 Push Ups

Warm Up
2 Rounds:
15 American Swings
10 Pistols
5 Ninja Roll Ups

Clean and Jerk 3×10
Front Squat 5×5

WOD – “Kalsu”
On the Minute every minute
Start each minute with 5 Burpees – Finish the minute with Thrusters
When yo get to 100 Thrusters you are done.
Log your finis time.

Core
3×30 Sec
Toes to Bar
Back Extensions
Russian Twists

Warm Up
3 rounds:
10 Snatch
400m
10 Burpees
20 Sit Ups

Mats
Ladders

Split Jumps 5×5 for Height

WOD
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups

Warm Up
2 Rounds:
20 Sit Ups
10 Air Squats
15 Burpees

Resistance Running x 3
Overhead Squat 5×5

WOD – “Dave”
Pull Ups
20 Minute Progression

Take Care of Your Hands

Del Campos Fittest Person Competition
Friday and Saturday
May 3-4
Who’s In?

Warm Up
400m
10 Tuck Jumps
Lunge
20 Sit Ups

Snatch Complex x 3
Push Press 5×5

WOD – “Charles”
Back Squat Bulgarian
*Please see the Handout below.
Print this form out for Fridays class.
You should know your Back Squat Max.
Do the math before you get to class.

bulagarianpdf – Print your Bulgarian Hand out here for Fridays WOD