Warm Up
2 Rounds:
5 Ninja Roll Ups
10 Push Press
10 Burpees
20 Sit Ups

Mats
Ladders

Fitness Testing
Height
Weight
Bench
Standing Broad Jump
400
Medball Throw
Vertical Jump

Warm Up
3 Rounds
10 Pistols
10 Push Press
lunge/lunge backwards
15 American Swings

Mats
Ladders
Hurdles

WOD
3 Rounds:
400m Run
25 Air Squats
25 Sit Ups

Warm Up
3 Rounds
army crawl/crab
10 Dead Lift
400m

Ball Slam 3×20
Front Squat 5×5

WOD – Kevin
Last man Standing
Russian swings
24/16

Superman 5×30 Sec

Warm Up
2 Rounds:
20 Sit Ups
10 2 Footed Bounds
10 Pull Ups
10 Dead Lifts

Russian Swings 3×20
Snatch 5×5

WOD – James
20 Minute Box Jump Progression
We will be OUTSIDE.  Prepare accordingly
within the uniforms standards

Warm Up
15 Minutes of your choice

Bench 5×5
Thrusters 3×10

WOD
Name Game

3×30 Sec
Toes To Bar
Russian Twist
Sit Ups

Warm Up
10 Tuck Jumps
10 Burpees
10 Thrusters

Snatch Complex x 3
Push Press 5×5

WOD
Front Squat Bulgarian

Hollow Rock 3×30 sec

Warm Up
2 rounds
10 Pull Ups
10 Push Ups
Snatch Complex

Mats
Ladders
Plyo Box

WOD
10 Rounds:
100m Sprint
21 Air Squats

Warm Up
3 Rounds:
Lunge/High Knee Pulls
10 Burpees
10 Sit Ups
10 SDLHP

Mats
Ladders
Plyo Boxes

WOD – Sprint Progression
10m on minute 1
20m on minute 2
30m on minute 3
40m on minute 4
moving towards 100m on minute 10

Warm Up
3 Rounds
400m
20 Sit Ups
Burgener

Thrusters 3×15
Find your Front Squat Max
you have 15 minutes for your entire group

WOD- Fran
21-15-9
Thrusters 65/45
Pull Ups

Warm Up
2 Rounds
5 Front Squat
Lunge /Backwards
10 Sit Ups
6 Directional Split Jumps

Mats
Ladders
Depth Jumps x 20

WOD
40m Sprint on the Minute
every minute
for 20 Minutes