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

Burgener x3
Cleans 5×5

WOD- Allen
Air Squat Progression
20 Minutes

Warm Up
Burgener x 4

Mats
Ladders

Box Jumps 4 Lengths

Sprint Progression
10m
20m
30m
40m
50m
On the minute every minute for 10 min

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

Front Squat 5×5
Thrusters 3×20

WOD – “Zena”
21-18-15-12-9
Push Press (40kg Bar)
Pull Ups

Plank 3x30sec
Push Up Position x3
Right Knee to Arm Pit x3
Left Knee to arm Pit x3

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

Mats
Ladders

Depth Lateral Jumps 10 x 1 (10 Each Side)
Sprint
40m Sprints on th Minute
Every Minute
For 30 Minutes

Open Workout 15.4
Warm Up
400m
Dead Bug 3x20sec
7 inch worms
10 Pull Ups
15 Burpees

Wall Balls 3×20
Snatch 5×5

WOD – Yolanda
Buy in
25 Box Jumps
21-15-9
Push Ups
Pull Ups
Air Squats
Cash out
25 Box Jumps

Open Workout 15.4
Athletes can choose to do the Open Workout or FGB.
If FGB is performed athletes will need to perform the
Open on another day.

Warm Up
800m
10 Minutes on your own

WOD – Fight Gone Bad

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

Wall Balls 3×20
Snatch 5×5

WOD –  Preliminary Fight
15-9-3
Push Press
Box Jumps
SDLHP
Jumprope (add a zero to number)
Ball Slams

Sign up for Fight gone Bad
Explanation of Fight Gone Bad

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

Push Press 5×5
American Swings 3×20

WOD – Xiong
10 Snatch
20 Clean
30 Push Press
40 Back Squats
50 Clean Pulls
60 Box Jumps
70 Tricep Dips
80 Push Ups
90 Air squats
100 Sit Ups