Warm Up
3 Rounds
5 Burpees
10 Thrusters
5 Pull Ups
Mats
Ladders
WOD – Death by Burpees
5 Minute AMRAP
Warm Up
3 Rounds
5 Burpees
10 Thrusters
5 Pull Ups
Mats
Ladders
WOD – Death by Burpees
5 Minute AMRAP
Warm Up
3 Rounds
10 Thrusters
10 Burpees
20 Sit Ups
Mats
Ladders
Split jumps 3×10
WOD – Elizabeth
21-15-9
Cleans 95/65
Push Ups
Warm Up
1200m Run
Thrusters (educate) 3×20
Back Squat 5×5
3x30sec
Knees to elbows
back extensions
Russian Twist
Warm Up
3 Rounds
5 Wall Walks
10 Hang cleans
15 Sit Ups
Mats
Ladders
Split jumps 5×5
WOD
20 Minutes
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups
Warm Up
3 Rounds
400m
15 Air Squats
15 Back Extensions
>< Heel to Heel
Ball Clean Education 5×10
Clean 5×5
WOD – Diane
21-15-9
Clean Pulls
Push Ups
Warm Up
3 Rounds
10 Dead Lift
20 Sit Ups
10 Box Jumps
Russian Swings 3 x 20 (Educate)
Snatch 5×5
WOD – Chelsea
25 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
Warm Up
2 Rounds
5 Front Squats
10 Russian Swings
10 Burpees
>< High Knee Pulls to Butt Kickers
Snatch Complex x 2
Overhead Squat 5×5
Educate a DeadLift
Dead Lift 3×10
Warm Up
2 Rounds
400m
10 Box Jumps
10 Burpees
1 Burgener
Mats
Ladders
Tuck Jumps 5×10
WOD
3 Rounds
400m
50 Air Squats (butt to Ball)
Warm Up
2 Rounds
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Air Squats
Burgeners x 2
Front Squat 5×5 (educate)
WOD
5 rounds
20 Pull Ups
20 Push Ups
20 Sit Ups
20 Air Squats
Warm Up
800m
WOD – Fight Gone Bad Final
Students may wear school appropriate athletic attire