Warm Up
3 Rounds:
Lunge/Knee Pulls
10 Burpees
15 Sit Ups
10 SDLHP

Mats
Ladders
Plyo Boxes

WOD – Sprint Progression
Min 1 – 10 yds
Min 2 – 20 yds
Min 3 – 30 yds
all the way to 100yds

Summerhays Soccer
(End of practice routine from the 90’s)
Jump Rope
Core

TURN IN FITTEST ON CAMPUS FORMS

Warm Up
2 rounds:
20 Sit Ups
10 2 Foot Bounds
10 Pull Ups10 DeadLift (Light)

Russian Swings 3×20
Snatch 5×5

WOD – James
20 Minute Box Jump Progression

Warm Up
3 Rounds
10 Push Ups
10 Pull Ups
1 Snatch Complex
10 Box Jumps

Lunge/ High Knee Pulls
Mats
Ladders
Plyo (Up, Over, Around)

WOD – Sprint and Squat
10 Rounds:
100m Sprint
21 Squats

Warm Up
You Choose
7 minutes

Sac State Aquatic Center
Rowing all Day

Warm Up
1200m Run
40 Push Ups

Sac State Aquatic Center
Rowing all Day

Warm Up
3 Rounds:
10 Tuck Jumps
10 Burpees
10 Thrusters

Snatch Complex x 3
Push Press 5×5

WOD – Isaac
Bench Press Bulgarian

Hollow Rock 3x30sec

Warm Up
20 Rounds:
400m
20 Sit Ups
1 Burgener
5 Ninja Roll Ups

Thrusters 3×15
Back Squat 5×5

WOD – Henry
Snatch Max Reps
75/55

Dead Bugs
6x30sec

Warm Up
2 Rounds:
5 Front Squats
Lunge/Backwards
10 Sit Ups
6 Directional Split Jumps (Educate)

Mats
Ladders
Depth Broad Jumps 20 x 1

WOD – Sprint
40 meter Sprints
on the minute
every minute
for 20 minutes

Warm Up
3 Rounds:
400m
10 Cleans
10 Split Jumps
Army/Crab

Ball Slams 3×20
Over Head Squats 5×5

WOD – Dave
20 Minute Push Up Progression

Toes to Bar/Knees to Elbows
4×25

Warm Up
3 Rounds:
10 Push Ups
10 Clean Pulls
5 Strict Pull Ups
10 Air Squats

American Swing 3×20

Split Jerk 5×5

WOD – Frank
“Lucky 7’s”
Strict Press 1-7
Push Press 8-14
Jerk 15-21
All Single reps adding weight each set throughout the wod.

Prone Isolation 3×30 sec