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