Day 46
Warm Up
2 Rounds
10 Hang Clean
10 Push Up
10 Sit Ups
400m

Burgeners x 3
Cleans 5×5

WOD
20 Minute
Air Squat Progression
Add 1 rep per minute 
For 20 Minutes
*sit on Ball

Day 43
Warm Up
3 Rounds
10 Hang Clean
10 Sit Ups
10 Back Ext

Thrusters
3×20

Front Squat
5×5

WOD
21-18-15-12-9
Push Press
Pull Ups
*burpees are done while an 
athlete waits for the bar

Day 45
Students may wear any school appropriate
athletic gear to the final

Warm Up
10 Minutes on your own

WOD
FINAL
DC Fight Gone Bad
3 Rounds
1min Push Press 45/65
1min Push Press 45/65
1min Box Jumps 24/20
1 min SDLHP 16/24
1 min Jump Rope (every 10 =1)
1 min Ball Slams 12/20
1 Min Rest
Score is cumulative reps

Day 44
Warm Up
3 Rounds
10 Lift
10 Body Weight
400m
10 Body Weight

WOD
Qualifier
21-15-9
Push Press 45/65
Box Jump 20/24
SDLHP 16/24
Ball Slam 12/20
Jump Rope (add a zero)

Free Lift
No DeadLift
No Max

Day 42
Warm Up
Gorilla/ Lunge
Burgener
15 Sit Ups
15 Box Jumps

Mats
Ladders

Free lift
NO Maxing

Day 41
Warm Up
3 Rounds
400m
Lunge><
10 Push Press
10 Sit Ups

Wall Balls
3×20
Snatch
5×5

WOD – YOLANDA
25 Box Jumps in
21-15-9
Push Ups
Pull Ups
Air Squats
Sit Ups
25 Box Jumps out

Prone Isolation
5×30 Sec

Day 40
Warm Up
2 Rounds
10 Burpees
10 Sit Ups
10 SDLHP
100 Jump Rope

Russian Swings
3×20

Push Press
5×5

WOD
10 Snatch
20 Cleans
30 Push Press
40 Back Squats
50 Clean Pulls
60 Box Jumps
70 Pull Ups
80 Push Ups
90 Air Squats
100 Sit Ups

Day 39
Warm Up
2 Rounds
10 Pull Ups
20 Burpees
1 Burgener
20 Sit Ups

Mats
Ladders
20 Depth Jumps

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