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:
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