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