Warm Up
2 rounds:
10 Pistols
10 Sit Ups
10 Back Extensions
Lunge/High Knee Pulls

Fittest Athletes Alternate Warm Up
1000m Row

Mats
Ladders

Depth Jumps x 15

WOD
200m Sprint
50 Air Squats
200m Sprint
40 Air Squat
200m Sprint
30 Air Squat
200m Sprint
20 Air Squat
200m Sprint
10 Air Squat

Alt athlete WOD
5 Rounds:
100m Sprint
15 Air Squats
0r
Swim 500m – must come to class in bathing suit under clothes be prepared.  I will not let you change after roll.

Warm Up
35 Burpees

Front Squat 5×5
Ball Slams 3×20

WOD – “Quentin”
Clean Bulgarian

Hollow Rock 3×30 sec

Warm Up
3 Rounds:
1 Burgener
10 Hang Cleans
10 Box Over Jumps
100 Jump Rope

Mats
Ladders

Find Your Clean Max
10 Minutes

WOD
20 Minutes
20 sprints (40m)
on the minute every minute

Warm Up
3 Rounds:
10 Pull Ups
10 Hang Cleans
10 American Swings
10 Air Squats

Ball Slams 3×20
Clean 3×10

WOD – “Michael”
Push Press (45/90)
Push Up
Handstand Push Up
20 Min Progression
choose 1

Warm Up
2 Rounds:
1 Burgener
10 Air Squats
15 Box Jumps
400m

Snatch 5×5
Clean and Jerk 3×20

WOD – Larry
Lucky Sevens
7×1 Overhead Squats
7×1 Front Squats
7×1 Back Squat

Core
100 Sit Ups

Warm Up
3 rounds:
10 Pistols
10 Push Press
Lunge/Backwards
15 American Swings

Mats
Ladders

Split Jumps 5×5

WOD – 30/30
30 Seconds Work
30 Seconds Jog
ROUND 1
Jumping Jacks
Planks
Mountain Climber
Lunge
ROUND 2
Push Press
Burpees
Mountain Climbers
Squat Jumps
ROUND 3
Push Ups
Sit Ups
Planks
SDLHP

Warm Up
3 Rounds:
Army Crawl/Crab Walk
10 DeadLift
400m

Front Squat 5×5
Ball Slams 3×20

WOD – Kevin
Last Man Standing
Russian Swings

Core
3×30 Seconds:
Back Extensions
Dead Hang
Russian Twists

Warm Up
2 Rounds:
Lunge/High Knee Pulls
10 Burpees
10 Sit Ups
10 SDLHP

Ladders

Create a 21-15-9 WOD
Use
1 OlympicLift
1 PowerLift
1Gymnastics movement
1 Calastenic (i.e. jumping Jack)