Warm Up
3 Rounds:
1 Burgener
5 Pull Ups
10 Air Squats
100 Jump Rope (50 Double Unders)

Overhead Squats 5×5
Thrusters 3×15

WOD – “Wendy”
75 Snatch
for time
40kg?

Core
3×30 Sec Hollow Rock

Warm Up
4 Rounds:
10 Burpees
10 Box Jumps
10 Sit Ups
10 Back Extensions

Mats
Ladders

Split Jumps 5×5

WOD
30 minute AMRAP
100 m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups

Record Rounds on White Board
ex 10.21.21.5 = 10 Rounds . 21 Air . 21 Sit . 5 Push

Bring Gloves
Warm Up
3 Rounds:
Gorilla/army crawl
10 Box Jumps (middle lane)
7 Hang Cleans

Press and OHS 3×15
Cleans 5×5

WOD – “Valerie”
50-40-30-20-10
Push Ups
Sit Ups
Air Squats
Pull Ups

Core
Russian Twists 3×50

Warm Up
800m

Fight Gone Bad

Warm Up
8oom

Burpees 35
Russian Swings 3×20

Lecture:
FGB Rules
FGB sign ups

WOD – “The Qualifier”
3 Rounds:
20 Push Press
20 Box Jumps
20 SDLHP
100 Jump Rope
20 Throwdowns

Warm Up
3 Rounds:
10 Front Squats
400m
20 Sit Ups
20 Burpees

Push Jerk 5×5
American Swings 3×20

WOD – “Ursula”
75 Clean and Jerk
for time
Adv lifter to use 60 kg bar?

Core
Superman 5×30 sec

Objective: Explosive Speed

Warm Up
3 Rounds:
10 Hang Clean
10 Pull Up
20 Double Unders
10 Russian Swings

Mats
Ladders

Depth Jumps x20

WOD – Chipper
200 Jump Rope (100 Double Unders)
50 Mt. Climbers (both legs =1 rep)
50 Kettlebell Push Press
50 Broad Jumps
50 Sit Ups
400m Run

Objective: Olympic Lifting

Warm Up
2 Rounds:
10 Push Ups
10 Pull Ups
10 Snatch
300m

Front Squat 5×5
Thrusters 3×10

WOD – “Tiffany”
100 Snatch Pull
100 Snatch
100 Snatch Press
100 OHS

Core
3x30sec
Back Ext
Toes to Bar
Russian Twist

Warm Up
1200m

Clean 5×5
Box Jump 3×15 (Plyo Style)

WOD – “Death by Burpees”

Objective: Interval Trainning

Warm Up
25 Burpees
20 Box jumps
15 Sit Ups
10 Hang Clean
5 Strict Pull Ups

Mats
Ladders

Tuck Jumps 5×5

WOD
5 Rounds:
300m Run
50 Push Ups