Warm Up
2 Rounds:
20 Sit Ups
20 Air Squats
20 American Swings
20 Push Ups

Mats
Ladders

WOD
21-15-9
Choose 4 Movements
1 Barbell Movement
2 Body Weight Movements
1 KettleBell Movement

Warm Up
2 Rounds:
10 DeadLift
Spiderman Crawl (outside one length)
10 American Swings
15 Burpees

Clean and Jerk 3×15
Back Squat 5×5

WOD – “Blair”
Last Man Standing
Push Press
Max Reps
15kg/ 10kg/ 10#

Superman 3×30 sec

Bring a Dynamax Ball to Class (Black and Grey)

Warm Up
3 Rounds:
10 Snatch
10 Pull Ups
20 Burpees

Mats
Ladders

15 Minutes (3people x 5min)
Find your Back Squat Max

WOD – Run and Squat
3 Rounds:
400m
50 air Squats

Warm Up
2 Rounds:
10 Hang Cleans
10 Push Ups
10 Sit Ups
400m

Burgener x 2
Cleans 5×5

WOD – “Allen”
20 Minute
Air Squat Progression
Minute 1 = 1 Air Squat
Minute 2 = 2 Air Squats
Minute 3 = 3 Air Squats
Through 20 Minutes

Warm Up
3 Rounds:
10 Hang Cleans
10 Sit Ups
10 Back Ext

Front Squat 5×5
Thrusters 3×20 (KettleBells?)

WOD – Zena
21-18-15-12-9
Push Press
Pull Ups
Burpees while you wait
High Score on burpees wins per group
Log score as a group

Core
Lunge and twist><

Warm Up
3 Rounds:
400m
Lunge<>
10 Push Press
10 Sit Ups

Wall Balls 3×15
Get balls before class starts
I should NOT have to ask you
2 balls per station one to sit and one to throw

WOD – Yolanda
21-15-9
Push Ups
Pull Ups
Air Squats
Sit Ups
Core
5×30 Sec Prone Isolation
(plank)

Warm Up
3 Rounds:
Gorillas/Lunge
1 Burgener
10 Sit Ups
15 Box Jumps

Mats
Ladders

Depth Lateral Jumps 10×1
(5 in each direction)

WOD
30min EMOM
40m Sprints

Warm Up
2 Rounds:
10 Burpees
10 Sit Ups
10 SDLHP
50 Double Unders

Push Press 5×5
American Swings 3×20

WOD – “Xiong”
10 Snatch
20 Clean
30 Push Press
40 Back Squat
50 Pulls
60 Box Jumps
70 Pull Ups
80 Push Ups
90 Air Squats
100 Sit Ups

Knees to Elbows 3×20

Warm Up
2 Rounds:
10 Pull Ups
20 Burpees
1 Burgener
20 Sit Ups

Mats
Ladders

Depth Jumps 20×1

WOD
400m Run
50 Air Squats
400m Run
40 Air Squats
400m Run
30 Air Squats
400m Run
20 Air Squats
400m Run
10 Air Squats

Work on Hand Stand Walk

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

Overhead Squat 5×5
Resistance Run x4

WOD – 30/30
30 sec Run in Place
30 Seconds Work
Round 1
Jumping Jacks
Planks
Mtn. Climbers
Lunge
Round 2
Push Press
Burpees
Mtn. Climbers
Squat Jumps
Round 3
Push Up
Sit Up
Plank
SDLHP