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

Over Head Squats 5×5
Thrusters 3×10

WOD
400m
50 Air Squats
400m
40 Air Squats
400m
30 Air Squats
400m
20 Air Squats
400m
10 Air Squats

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

Mats
Ladders

WOD
30 min
100m Sprint
21 Air Squats
21 Sit ups
21 Push Ups

Warm Up
3 Rounds
Gorilla/ Army Crawl
400m
10 Box jumps
5 Hang Cleans

Push Press 5×10
Cleans 5×5

WOD
50-40-30-20-10
Push Ups
Sit Ups
Air Squats
10-9-8-7-6
Pull Ups

*Students may wear any athletic apparel they want as long as it is school appropriate. Dress for fitness and range of motion.

Warm Up
800m

WOD
DC Fight Gone Bad
3 Rounds for total Reps
1Minute Push Press 45/65
1Minute Box Jumps 20″/24″
1 Minute SDLHP 16/24
1 Minute Jump Rope (every 10=1)
1 Minute Ball Slams 12/20
1 Minute Rest

Total Reps
300=5

Warm Up
1600m Run

Choice 5×5
Choice 3×15

WOD – Qualifier
21-15-9
Push Press 45/65
Box Jumps 20/24
SDLHP 16/24
Jump Rope (add a 0 to numbers)
Ball Slams 12/20

Warm Up
3 Rounds
10 Hang Cleans
10 Pull Ups
20 Rope Double Unders (at least attempts)
10 Russian Swings

Mats
Ladders
Depth Broad jumps 20

WOD
Free

Warm Up
2 Rounds
10 Push Ups
10 Pull Ups
10 Snatch
300m

Thrusters 3×15

WOD
100 of Each
Snatch Pull
Snatch
Snatch Press
Overhead Squat

3×25
Back Extensions
Knee Ups
Russian Twists

Warm Up
25 Burpees
20 Box jumps
15 Sit Ups
10 Hang Cleans
5 Pull ups

Mats
Ladders
Tuck Jumps 5×5

WOD
5 Rounds
300m Run
50 Push Ups

Warm Up
2 Rounds
400m
15 Push Ups
Gorilla/ Crab
20 Sit Ups

Russian Swings 3×20
Snatch 5×5

WOD
100 Ball Slams For Time

Warm Up
5 Min AMRAP
5 Push Ups
10 Air Squats
10 Sit Ups

Burgener x 5
Push Press 5×5

WOD
21-15-9
Snatch Balance
Wall Balls 15/20
Ball Slams 15/20
KB Thrusters 16/24