Warm Up
15 Minutes of your choice
Bench 5×5
Thrusters 3×10
WOD
Name Game
3×30 Sec
Toes To Bar
Russian Twist
Sit Ups
Warm Up
15 Minutes of your choice
Bench 5×5
Thrusters 3×10
WOD
Name Game
3×30 Sec
Toes To Bar
Russian Twist
Sit Ups
Warm Up
10 Tuck Jumps
10 Burpees
10 Thrusters
Snatch Complex x 3
Push Press 5×5
WOD
Front Squat Bulgarian
Hollow Rock 3×30 sec
Warm Up
2 rounds
10 Pull Ups
10 Push Ups
Snatch Complex
Mats
Ladders
Plyo Box
WOD
10 Rounds:
100m Sprint
21 Air Squats
Warm Up
3 Rounds:
Lunge/High Knee Pulls
10 Burpees
10 Sit Ups
10 SDLHP
Mats
Ladders
Plyo Boxes
WOD – Sprint Progression
10m on minute 1
20m on minute 2
30m on minute 3
40m on minute 4
moving towards 100m on minute 10
Warm Up
3 Rounds
400m
20 Sit Ups
Burgener
Thrusters 3×15
Find your Front Squat Max
you have 15 minutes for your entire group
WOD- Fran
21-15-9
Thrusters 65/45
Pull Ups
Warm Up
2 Rounds
5 Front Squat
Lunge /Backwards
10 Sit Ups
6 Directional Split Jumps
Mats
Ladders
Depth Jumps x 20
WOD
40m Sprint on the Minute
every minute
for 20 Minutes
Warm Up
3 Rounds:
400m
10 Cleans
10 Split Jumps
Army/Crab
Ball Slams 3×20
Overhead Squats 5×5
WOD – Greg
20 Minute Push Up Progression
Warm Up
3 rounds
10 Push Ups
10 Clean Pulls
5 Pull Strict Pull Ups (band ok)
10 Air Squats
American Swings 3×20
Split jerk 5×5 (Form Grade For the week)
WOD – Frank Lucky 7’s
7×1 Strict Press
7×1 Push Press
7×1 Split Jerk
Increase the load each rep from 1-21
3×30 sec
Plank in a push up position
Warm Up
10 Dead Lift
10 Box jumps
10 Burpees
50 Double unders
Mats
Ladders
Plyo Boxes
WOD
5 Rounds
300m Run
50 Push ups
Warm Up
3 Rounds
400m
5 Ninja Roll Ups
15 Push Ups
10 Air Squats
3×20 Russian Swings
WOD – KALSU
*On the Minute every minute
*Until complete
*5 Burpees to start the minute
*Finish the minute with Thrusters
*Workout is complete when Athlete finishes 100 Thrusters
*All Students need a bar