Warm Up
800m Run
10 Pull
10 Push Ups
10 Air Squats
400m Run

Mats
Ladders
Split Jumps 5×6

WOD
3 Rounds
400m
25 Air Squats
25 Sit Ups

Get Both Sets of Balls before Class

Warm Up
2 Rounds:
10 Floor Bench
20 Sit Ups
20 Sec Push Up Plank (Perfect Form)
25 Jumping Jacks

Ball Slams 3×20
Back Squat 5×5

WOD – Karen
150 Wall Balls For Time
20/12

Supermans 5×30 Sec

Practice Handstand Push Ups/Wall Walks

Warm Up
ThunderStruck

Mats
LaddersHurdles

Stick Jumps 5×5

WOD
Sprint Progression
10 Yards Minute 1
20 Yards Minute 2
30 Yards Minute 3
All The way to 100 Yards
On Minute 10

Warm Up
2 Rounds:
Walking Lunge/with a twist
10 OHS
20 Sit Ups
10 Double Under Push Ups

3×20 Russian Swings
5×5 Cleans

WOD – Jackie
50 Thrusters
30 Pull Ups
1200m Run

3×30 Sec
Back Extensions
Toes To Bar/Knees to Elbows
Russian Twists

Warm Up
10 Dead Lift
15 American Swings
10 Back Ext
>2 Footed Bounds

Snatch Complex x 2

Jerk 5×5

WOD – Isabel
30 Snatch

Warm Up
2 Rounds:
7 OHS
10 Pull Ups
20 Sit Ups

Thrusters 3×20
Snatch 3×5

WOD – Helen
3 Rounds:
21 American Swings (24/16)
12 Pull Ups (no band/black band)

Warm Up
50 Burpees

Mats
Ladders
Plyo

WOD
10 Rounds:
100m Run
21 Air Squats

Russian Twist 3×20

Warm Up
10 Burpees
5 Snatch
10 Russian Swings
Lunge with a Twist ><

Mats
Ladders

Depth Jumps  10×1

WOD
40m Sprints
on the Minute
Every Minute
for 20 minutes

Warm Up
2 Rounds:
400m
10 Hang Clean
10 Pull Ups

Snatch Complex
Front Squat and Jerk 3×5

WOD – Grace
30 Clean and Jerk 115/65

Knees to Elbows or Toes to Bar 4×25

Warm Up
2 Rounds:
Lunge/Backwards
10 Box Jumps
10 OHS

Snatch Complex
Snatch Balance 3×10

WOD – Fran
21-15-9
Thrusters 65/45
Pull Ups  no band/Black Band

3x30sec Plank in Push Up Position