Warm Up
30 Burpees
Ball Slams 3×20
Front Squat 5×5
WOD – Quentin
Clean Bulgarian
Warm Up
30 Burpees
Ball Slams 3×20
Front Squat 5×5
WOD – Quentin
Clean Bulgarian
Warm Up
2 Rounds
10 Pistols
10 Sit Ups
10 Back Extensions
Lunge/Backwards
Mats
Ladders
Find your Clean Max
Free Lift
Warm Up
3 Rounds
Burgener
10 Hang Cleans
10 Box Over Jumps
100 Jump Rope
Mats
Ladders
Plyo
Free Lift
Warm Up
3 Rounds
400m
10 Push Ups
10 Air Squats
10 DeadLift
American Swings 3×20
Snatch 5×5
WOD – Peter
20 Rounds
Thruster Progression 115/95
Warm Up
3 Rounds
10 SDLHP
10 Push Press
10 Burpees
10 Tuck Jumps
Mats
Ladders
Hurdles
WOD-
20 Min
Run 100yds
Jog Back 50 yds
Walk back 50 Yards
21 Push Ups
21 Sit Ups
21 Air Squats
DC Challenge!
Bring your A game to help educate the under classmen on this amazing DCPE Tradition.
Show good Sportsmanship and help the younger classes. This is a requirement.
Warm Up
3 Rounds
10 Pull Ups
10 Hang Cleans
10 Russian Swings
10 Air Squats
Ball Slams 3×20 –GET BALLS BEFORE CLASS!
Cleans 5×5
WOD Michael
Push Press Progression
20 Minutes
Warm Up
3 Rounds
Burgener
20 Air Squats
15 Box Jumps
>< Ladders (choice)
Snatch 5×5
Clean and Jerk 3×15
WOD – Larry
7×1 Overhead Squat
7×1 Front Squat
7×1 Back Squat
100 Sit Ups
Warm Up
3 Rounds
10 Pistols
10 Push Ups
Lunge/Backwards
15 American Swings
Ladders
Mats
Falling Starts 20
Split Jumps 5×6
WOD
3 Rounds
400m Run
25 Air Squats
25 Sit Ups
Warm Up
3 Rounds
Army Crawl / Crab Walk
10 DeadLift
400m
If we do not have the balls we need we will be running again
Ball Slam 3×20
Front Squat 5×5
WOD – Kevin
Russian Swing Last man Standing
24/20