Free Dress(workout attire- no Jeans) – Must coincide with school dresscode
Warm Up
800m Run

WOD – DC Fight Gone Bad
3 Rounds:
1 min Push Press
1 min Box jump
1 min SDLHP
1 min Jump Rope*
1 min Ball Slams
1 Minute Rest
running count of reps
*jumprope – every 10=1 rep

Block 2 Bring a Green Slam Ball 20/12or 14
Binder Check
Warm Up
800m
20 Sit Ups
10 Push Ups
400m

WOD – “The Prelim”
3 Rounds:
15 Push Press
15 Box Jump
15 SDLHP
75 Jump Rope
15 Ball Slams

Fight Gone Bad Explanation
and Sign Up
Collect Locks

Warm Up
3 Rounds:
10 Snatch
25 Sit Ups
50/100 Jump Rope
10 Push Ups

WOD – “2012”
12 Min AMRAP
20 Snatch 30kg/20kg
12 Box Jump Burpees 20″/16″

DeadLift 5×5

Binders Due Tomorrow
Lock Collection Tomorrow – Plan Accordingly

Warm Up
1600m

Bench 5×10
Front/Back Squat 5×5

Fitness Testing – Finish
Height
Weight
Bench
Med Ball
Vertical Jump
Standing Broad Jump
Overhead Squat
Strict Press
400m

Warm Up
3 Rounds:
10 Pull ups
Lunge / High Knee Pull
10 Sit Ups
10 American Swings

Dead Bugs 3x 20sec
Box Jumps 3×15

Fitness Testing
Height
Weight
Bench
Med Ball
Vertical Jump
Standing Broad Jump
Overhead Squat
Strict Press
400m

Warm Up
3 Rounds:
10 Pistols
5 Ninja Roll Ups
20 Burpees

Choice 5×5
SDLHP 3×10

Fitness Testing
Height
Weight
Bench
Med Ball
Vertical Jump
Standing Broad Jump
Overhead Squat
Strict Press
400m

Warm Up
“Thunderstruck”
Jumping Jacks During Song
Everytime you hear the word Thunder
You do a Burpee.  Yes Thunder struck has the word
Thunder in it.

Snatch 5×5
American Swings 3×20

WOD – “Peter”
20 Minute Progression
Thrusters

Midline
3×30 Sec
Plank
Toes to Bar
Russian Twists

Warm Up
2 Rounds:
Lunge / Backwards
10 Box Jumps
10 OHS

Snatch Complex
Snatch Balance 3×10

WOD – “Fran”
21-15-9
Thrusters
Pull Ups

Blood Drive is not
an excuse to get out of PE

Warm Up
2 Rounds:
10 OHS
5 Box Jumps
10 Push Ups
10 Pistols

Mats
Ladders

WOD
15 Rounds:
100m Run
21 Air Squats