Happy Birthday to the Future Fittest on Campus

Warm Up
15 Thrusters
10 SDLHP
15 Sit Ups
10 Back Ext

Mats
Ladders

WOD
5 Round:
100m Sprint
50 Air Squats
100m Sprint
40 Air Squats
100m Sprint
30 Air Squats
down to
10 Air Squats

Warm up
25 Burpees
100m Sprint
High Knee Pulls/ Lunge

Back Squat 5×5
Hang Clean &Jerk 3×15

WOD – “Quinn”
3 Rounds
400m
50 Sit ups
50 Back Extensions

Core
Hollow Rock 3 x 30sec

Warm Up
Bumper Lunge and Twist
10 Burpees
10 Strict Press (med weight)
10 Back Ext
50 Jump Rope (Double Unders?)

Mats
Ladders

Split Jumps 5×5

WOD – “Only 30 Seconds”
2 Rounds
30 Seconds Work
30 Seconds Jog in Place
Set 1
Jumping Jacks
Planks
Mountain Climbers
Lunges
Set 2
Push Press
Burpees
Mountain Climbers
Squat Jumps
Set 3
Push Ups
Sit Ups
Plank
SDLHP

Objective: Push / Pull / Team

Warm Up
2 Rounds:
10 Wall Balls
20 Sit Ups
10 OHS
5 American Swings

Snatch Balance x 3
Split Jerk 5×5

WOD – Team Ophelia
120 Push Ups
120 Pull Ups
90 Push Ups
90 Pull Ups
60 Push Ups
60 Pull Ups
30 Push Ups
30 Pull Ups
10 Push Ups
10 Pull Ups

Med Ball Twists 3×10

Butterflies For Valentines Day

Objective: Interval Trainning

Warm Up
400m
5 Box Jumps
Walking Lunge
400m Sprint

Front Squat 5×5
Russian Swing 3×20

WOD – Nancy
5 Rounds:
15 Overhead Squats
400m

Objective: Interval Trainning

Warm Up
2 Rounds:
10 Overhead Squats
400m
10 Pull Ups
20 Sit Ups

Snatch 5×5
Thrusters 3×20

WOD – Melissa
5 Rounds for Time
15 Bench Press
15 SDLHP
400m

Midline
3 x30 Seconds
Back Extensions
Toes to Bar
Russian Twist

Objective: Muscular Endurance

Warm Up
800m

Snatch 5×5
Box Jumps 3×20

WOD – “Tabata two Times
Push Ups 3 Minutes
Air Squats 4 Minutes

Objective: Lift for Power

Warm Up
15 Box Jumps
15 Pull Ups
400m

Push Press 5×5
American Swings 3×20

WOD – Linda
10 x 10-1
Push Press
Cleans
Squats
10-10-10
9-9-9
8-8-8
7-7-7
down to
1-1-1

Warm Up
800m Run
10 Pull Ups
10 Push Ups

Mats
Ladders

Split Jumps 5×6

WOD
3 Rounds:
400m Run
25 Air Squats
25 Sit Ups