Warm Up
3 Rounds:
Burgener
10 Hang Cleans
10 Box Over Jumps
100 Jump Rope

Mats
Ladders
Falling Starts x 10
Split Jumps 5×6

WOD -Sprint
20 Minutes
on the Minute
every minute

Warm up
3 Rounds:
400m
10 Push Ups
10 Air Squats
10 Dead Lift

Russian Swings 3×20
Snatch 5x5

WOD – Peter
20 Minute Progression
Thrusters 65/45
or try kettlebells

3x30sec
Plank
Right
Left

Warm Up
3 Rounds:
10 SDLHP
10 Push Press
10 Burpees
10 Tuck Jumps

Mats
Ladders
Plyo

WOD
Run 100 yds
Jog Back 50 Yards
Walk Back 50 Yards
21 Push Ups
21 Sit Ups
21 Air Squats

Congrats to all who participated in the Fittest on Campus Competition
http://www.fittestoncampus.com

Warm Up
3 Rounds:
50 Double Unders
400m

Russian Swings 3×20
Overhead Squat 5×5

WOD
Bench Bulgarian

Meet in the gym
PE warm Up
Get Lined up

Active Rest Day
Ultimate Frisbee
FOC set Up

Warm Up
3 Rounds:
10 Pull Ups
10 Hang Cleans
10 Russian Swings
10 Air Squats

Ball Slams 3×20
Squat Cleans 3×10

WOD – Michael
20 Minute Push Press Progression
95/65

3×30 Sec
Back Extensions
Toes to Bar / Knees to Elbows
Russian Twists

Warm Up
2 Rounds:
1 Burgener
10 Air Squats
15 Box Jumps
400m

Snatch 5×5
Clean and Jerk 3×20

WOD – Larry
Lucky 7’s
Overhead Squats 7×1
Front Squat 7×1
Back Squat 7×1
*Advanced Lifter can Begin with a 90lb Bar

100 Sit Ups

Last Day To Turn in Fittest on Campus Paper Work

Warm Up
10 Pistols
10 Push Press
Lunge/Backwards
15 American Swings

Mats
Ladders
Plyo
Hurdles

WOD –
3 Rounds
400m
25 Squats
25 Sit Ups

Turn in Fittest Paper work to Coach D or Bettencourt

Warm Up
3 Rounds:
Army Crawl/ Crab
10 DeadLift
400m

Ball Slam 3×20
Front Squat 5×5

WOD – Kevin
Last Man Standing
Russian Kettle Swings 24/20
You may Stop but Bells may not touch the ground

Superman 5×30 Sec