Day 16
Warm Up
2 Rounds
Lunge/w/a Twist
10 Overhead Squats
20 Sit Ups
10 Double Under Push Ups
American Swings 3×20
Clean 5×5
WOD
50 Thrusters 45/65
30 Pull Ups bb/nb
1200m Run
3×30 Sec
Back Extensions
Knee ups
Russian Twists
Category Archives: Uncategorized
052925
Day 76
Warm Ups
1600
Mats
Ladders
Tuck Jumps 5×5
WOD
5 Rounds
300 yd run
50 Push Ups
052725
Day 74
Warm Up
3 Rounds
1 Burgener
10 Snatch balance
10 Box Jumps
10 SDLHP
Russian Swings
3×20
Push Press
Max 1RM
WOD
Push Press
Using the Chart
2×3
3×2
5×1
Back Extensions
5×30
052225
Day 72
Warm Up
30 Burpees
Ball Slams
3×20
Hang Clean
5×5
WOD
Front Squat Bulgarian
Hollow Rock 3×30 Sec
031425
Day 38
Warm Up
3 Rounds
1 Burgener
5 Pull Ups
10 Air Squats
75 Jump Ropes
Thrusters
3×20
Overhead Squat
5×5
WOD
75 Snatch
65/95
Hollow Rock
3×30 Sec
030425
Day 30
Warm Up
15 Thrusters
10 SDLHP
15 Sit ups
10 Back Extensions
Mats
Ladders
Depth Jumps
5×10
WOD
200m
50 Air Squats
200m
40 Air Squats
200m
30 Air Squats
200m
20 Air Squats
200m
10 Air Squats
012725
Day 9
Warm Up
3 Rounds
5 Burpees
10 Thrusters
5 Pull Ups
Mats
Ladders
WOD
Death by Burpees
5 Min Max Reps
012125
Day 6
Warm Up
3 Rounds
400m
15 Air Squats
10 Back Extensions
Heel to Heel
Clean 5×5
WOD
21 -15- 9
WOD
Clean Pulls 95/135
Push Press 75/115
Seated Twist 3 x 30sec
121924
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
121724
Day 65
Warm Up
2 Rounds
10 Ninja Rollups or 10 Inch Worms
15 Box Jump Burpees
Snatch
3×10
Cleans
5×5
WOD
Russian Swing
20 Minute Progression
DeadBugs
5×10
Crossfit Del Campo 