Warm Up
3 Rounds:
10 Pistols
5 Ninja Roll Ups
20 Burpees

Choice 5×5
SDLHP 3×10

Fitness Testing
Height
Weight
Bench
Med Ball
Vertical Jump
Standing Broad Jump
Overhead Squat
Strict Press
400m

Warm Up
“Thunderstruck”
Jumping Jacks During Song
Everytime you hear the word Thunder
You do a Burpee.  Yes Thunder struck has the word
Thunder in it.

Snatch 5×5
American Swings 3×20

WOD – “Peter”
20 Minute Progression
Thrusters

Midline
3×30 Sec
Plank
Toes to Bar
Russian Twists

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

Snatch Complex
Snatch Balance 3×10

WOD – “Fran”
21-15-9
Thrusters
Pull Ups

Blood Drive is not
an excuse to get out of PE

Warm Up
2 Rounds:
10 OHS
5 Box Jumps
10 Push Ups
10 Pistols

Mats
Ladders

WOD
15 Rounds:
100m Run
21 Air Squats

Warm Up
3 Rounds:
10 Pistols
10 Push Press
Lunge/Backwards
15 American Swings

Mats / Ladders / Falling Starts
Split Jumps 5×6

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

Warm Up
2 Rounds:
1 Burgener
10 Air Squats
15 Box Jumps
400m

Clean and Jerk 3×20
Snatch 5×5

WOD – Larry
Lucky 7’s

7×1 OHS
7×1 Front Squat
7×1 Back Squat

1 Green Ball Per Group for Ball Slams

Warm Up
3 Rounds:
10 Pull Ups
10 Hang Cleans
10 American Swings
10 Air Squats

Cleans 5×5
Ball Slams 3×20

WOD – Michael
20 min
Push Press Progression
Advanced Lifter to use a 40kg Bar

Midline
3 x 30 Sec
Back Ext
Toes To Bar
Russian Twist

Grab Green Ball for Slams (one per group)
14/16/20 only

Warm Up
3 Rounds:
Army Crawl/Crab Walk
10 Dead Lift
400m
*Weigh in when done

Front Squat 5×5
Ball Slams 3×20

WOD – “Kevin”
Russian Swings
Max Reps
20/24/32

Weigh in

Mile Run

Sit in teams of 6 in the end zone