Warm Up
2 Rounds:
Lunge / Backwards
10 Box Jumps
10 Overhead Squats
Push Press 5×5
Snatch Complex x2
WOD – “Fran”
21 – 15 – 9
Thrusters
Pull Ups
Core
Plank 3×30 sec
Warm Up
2 Rounds:
Lunge / Backwards
10 Box Jumps
10 Overhead Squats
Push Press 5×5
Snatch Complex x2
WOD – “Fran”
21 – 15 – 9
Thrusters
Pull Ups
Core
Plank 3×30 sec
Warm Up
2 rounds:
10 Ninja Roll Ups
10 Pull Ups
50 Double unders (rope)
10 Burpees
Max Day
Practice something
Have your Parents come to Back to School Night.
Events Start at 6:05pm
Get Outside and Do Something Fun.
Its Steelhead Season on the American
Come and Check out the Sactown Throwdown
Driving Directions
Warm Up
3 rounds:
5 Burpees
10 Thrusters
5 Pull Ups
Mats
Ladders
WOD – “Death by Burpees”
5 min AMRAP
Burpees
Warm Up
1200m run
Back Squat 5×5
Thrusters 3×20
WOD – “Elizabeth”
21 – 15 – 9
Cleans
Push Ups
*Advanced Lifters to use 60kg for cleans
Core
3 x30 second Rounds:
Knee Ups
Back Extensions
Russian Twists
Warm Up
3 Rounds:
15 Burpees
10 Hang Cleans
15 Sit Ups
DeadLift “Lite” 3×10
Mats
Ladders
WOD
2o Minute AMRAP
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups
log your rounds
Practice Handstand if there is time left in class.
Warm Up
3 Rounds:
400m
15 Air Squats
15 Back Ext
Heel to Heel <>
Clean 5×5
Ball Cleans 3×15 (Dynamax Ball….ea group needs one)
WOD – “Diane”
21-15-9
Clean Pulls
Push Press
Russian Twist 3×30 Sec
Never Forget
A look into an extreme sport. You think fitness plays a part in these guys?