Day 5
Warm Up
3 Rounds
10 DeadLift
20 Sit Ups
10 Box jumps

Russian Swings
3×20
Snatch 
5×5
WOD
20 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats

Back Extensions 3×30

Day 4
Warm Up
3 Rounds
100 Jump Rope
Lunge Backwards
Lunge
5 Front Squat
1 Burgener

DeadLift
3×10
Educate

Mats
Ladders

WOD
20 yd Sprints
On the minute
Every minute
For 20 minute

Day 3
Warm Up
2 Rounds
5 Front Squat
10 Russian Twists
10 Burpees
>High Knee Pull
>Butt kickers

Ninja / Bear /Hunter

Snatch Complex x
3 Overhead Squat
5×5

WOD
5 Rounds
20 Pull Ups
20 Push ups
20 Air Squats
20 Sit ups
*Get Dynamax Ball 
Sit on it

Superman
3×30 Seconds

Day 2
Warm Up
2 Rounds
400m
10 Box jumps
10 Burpees
1 Burgener

Tuck jumps  5×10

Mats
Ladders

WOD
3 Rounds
400m Run
50 Air Squats

Day 1
Warm Up
2 Rounds
10 Pull Ups
10 Push Ups
10 Sit ups
10 Air Squats
Focus on form

Burgener x 3
Educate

Front Squat
5×5
Educate Front Squat

WOD
50 Pull ups
50 Push Ups
50 Sit ups
50 Air Squats
Focus on form

Senior Finals – we will all be taking the final together as we do not want to break the community apart. This means all students will be performing during senior finals.

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

Day 78

Warm Up
3 Rounds
10 Lift
10 Body Weight
400m
10 Body Weight

WOD
Qualifier
21-15-9
Push Press 45/65
Box Jump 20/24
SDLHP 16/24
Ball Slam 12/20
JumpRope (add a zero)

Day 77
Warm Up
800
20 Sit Ups
20 Push Ups
400

Snatch Complex x2

DeadLift  5×5

WOD- 2012
12 Min AMRAP
20 Snatch
12 Box Jump Burpees 65/115
Bar 20″/24″ Box

Day 75
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

Dead Bugs 5×10

Day 73
Warm Up
2 Rounds
10 Pistols
10 Sit Ups
10 Back Ext
Backwards Lunge/Lunge

Mats
Ladders
Depth Jumps 10

WOD
200yd
Sprint
50 Air Squats
200 yd Sprint
40 Air Squat
200 yd Sprint
30 Air Squats
200 yd Sprint 
20 Air Squat
200 yd Sprint
10 Air Squat