Students can wear any workout attire
Must be within the school Dress Code

Warm Up 
800m

WOD- DC Fight Gone Bad
3 Rounds
1min Push Press 65/45
1min Box Jump 24″/20″
1min SDLHP 24/16
1min Jump Rope (every 10 reps = 1)
1min Ball Slams 20/14
1min Rest

Active Rest Day
Stretch
Go for a run

Warm Up
1200

WOD – The Qualifier
21-15-9
Push Press 65/45
Box Jumps 24/20
SDLHP 24/16
Jump Rope (add a zero to each number)
Ball Slams 20/12

Discussion about Fight Gone Bad

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

WOD – Yolanda
25 Box Jumps (Plyo)
21-15-9
Push Ups Hand Release
Pull Ups BB/NB
Air Squats But to Ball
Sit Ups
25 Box jumps (Plyo)

Planks 5 x 30 sec

Warm Up
2 Rounds
10 Burpees
10 Sit Ups
10 SDLHP
100 Jump Rope

Push Press 5×5
American Swing 3×20

WOD- Xiong
10 Snatch
20 Clean
30 Push Press
40 Squats
50 CleanPulls
60 Box Jumps
70 Pull Ups or Tricep Dips
80 Push Ups
90 Air Squats
100 Sit Ups

Come To Sports-a-Rama Tonight

Warm Up
3 Rounds
Burgener
5 Pull Ups
10 Air Squats
100 Jump Rope

Thrusters 3×20
OHS 5×5

WOD – Choice

Warm Up
4 Rounds
10 Burpees
10 Box Jumps
10 Sit Ups
10 Back Extensions

Mats
Ladders
Plyo

WOD
20 Minutes
100m Run
21 Air Squats
21 Sit Ups
21 Push Ups

Warm Up
3 Rounds
10 Front Squat
400m
20 Sit Ups
10 Burpees

Russian Swings 3×20
Split Jerk 5×5

WOD – Ursula
75 Clean and Jerk 95/65

Plank 3x60sec

Warm Up
3 Rounds
10 Hang Clean
10 Pull Ups
25 Double Unders (rope)
10 American Swings

Mats
Ladders
Depth Broad Jumps 20

WOD
20 Minutes
20 Yard Sprints
On the Minute
Every Minute