Today we will go through some basic
movements and start in on our routine.

Warm Up
400m
10 Sit Ups
10 Burpees
10 Push Ups
10 Pull Ups
Air Squat
400m

Educational Discussion
Gymnastics:
Air Squat, Sit Ups,
Burpees, Pull Ups, Push Ups

Bench Press Safety Discussion

Finish Fitness Testing.
All Fitness Testing Will be
finished and logged in today

Welcome Back.  Today we will discuss the syllabus and class expectations.  Do you want to get better?  Do you want to be here?
We ask as a family that you give your best each day.

Warm Up
3 Rounds:
5 Ninja Rolll Ups
15 Box over Box Jumps
5 Strict Pull Ups
100m

Mats
Ladders
Push Press 10 minutes to find your max

WOD – Sprint and Squat
10 Rounds:
100m Run
21 Air Squats

Warm up
3 Rounds:
10 SDLHP
10 Push Press
10 Box jumps
10 Pull Ups

Push Press 5×5
Throwdowns 3×20

WOD – “Preliminary Fight”
21-15-9
Push Press
SDLHP
Box Jump
Throwdowns

Fight Gone Bad Explanation

Warm Up
2 Rounds:
400m
5 Hang Cleans
10 Push Ups
15 Air Squat

Jerk 5×5
Russian Swing 2×20

WOD – “Xavier”
Clean and Jerk
2×3
3×2
5×1
Add Weight Each Set

Core
3×20
Knees To Elbows
Russian Twist
Back Ext

Warm Up
3 Rounds:
10 Air Squats
10 Dead Bugs
10 Burpees
10 Sit Ups

Front Squat 5×5

WOD – “William”
Squat Progression
20 Minutes
Must do something besides an Air Squat