BEFORE WE START THIS CLASS PLEASE WRITE YOUR NAME ON THE BOARD AFTER ROLE IF YOU READ THIS POST. DO NOT SHARE WHY TO ANY OF YOUR FRIENDS.
Warm Up
3 Rounds
5 Burpees
10 Thrusters
5 Pull Ups
Mats
Ladders
WOD
Death By Burpees
5 Min Max Reps
BEFORE WE START THIS CLASS PLEASE WRITE YOUR NAME ON THE BOARD AFTER ROLE IF YOU READ THIS POST. DO NOT SHARE WHY TO ANY OF YOUR FRIENDS.
Warm Up
3 Rounds
5 Burpees
10 Thrusters
5 Pull Ups
Mats
Ladders
WOD
Death By Burpees
5 Min Max Reps
Warm Up
1200m Run
Thruster Education
3×10
Back Squat 2×10
WOD
21-15-9
Cleans 95/65
Push Ups
Warm Up
3 Rounds
5 Wall Walks
10 Hang Cleans
15 Sit Ups
Mats
Ladders
Warm Up
3 Rounds
400m
15 Air Squats
15 Back Extensions
Heel To Heel
Push Press Education
Clean Education
Cleans 3×5
Push Press 3×5
WOD
3 Rounds
Clean Pulls
Push Press
21-15-9
Warm Up
3 Rounds
10 DeadLift
20 Sit Ups
10 Box Jumps
Snatch Education
5×5
WOD
5 Rounds
30 Pull Ups
30 Push Ups
30 Air Squats
Educate a Burgener
Warm Up
3 Rounds
100 Jump Rope
Lunge><Backwards
5 Front Squat
1 Burgener
Educate a DeadLift
WOD
20 yd Sprints
on the minute every minute
Front Squat Tutorial
Warm Up
2 Rounds
5 Front Squat
10 Russian Twist
10 Burpees
>< High knees/ Butt Kickers
Overhead Squat 5×5
WOD
5 Rounds
20 Pull Ups
20 Push Ups
20 Sit Ups
20 Air Squats
Warm Up
2 Rounds
100 Jump Rope
15 Push Ups
20 Sit Ups
400m Run Test
Air Squat Explained
WOD
3 Rounds
400m Run
35 Air Squats
Warm Up
800m Run
WOD
Fight Gone Bad
3 Rounds
1 Min Push Press 65/45
1 Min Box Jumps 24″/20″
1 Min SDLHP 24/16
1 Min Jump Rope every 10 revolutions =1
1 Min Ball Slams 20/12
1 Min Rest
Warm Up
1200m
5×5 Single Function Lift
3×10 Multi Function Lift
WOD
21-15-9
Push Press
Box Jump
SDLHP
Jump Rope
Ball Slam