Warm Up
2 Rounds:
20 Sit Ups
10 Air Squats
15 Burpees

Russian Swings 3×20
Overhead Squats 5×5

WOD – “Dave”
Pull Up Progression
20 Minutes

HOMEwork
Bring Bulgarian Sheet
Must be filled out and
Ready to go

Warm Up
2 Rounds:
400m
10 Tuck Jump
><Lunge
15 Sit Ups

Snatch Complex x 2
Push Press 4×5

WOD – “Charles”
Back Squat Bulgarian

Back Extensions 3×25

Warm Up
2 Rounds:
20 Sit Ups
20 Air Squats
20 American Swings
20 Push Ups

Mats
Ladders

WOD
21-15-9
Choose 4 Movements
1 Barbell Movement
2 Body Weight Movements
1 KettleBell Movement

Warm Up
2 Rounds:
10 DeadLift
Spiderman Crawl (outside one length)
10 American Swings
15 Burpees

Clean and Jerk 3×15
Back Squat 5×5

WOD – “Blair”
Last Man Standing
Push Press
Max Reps
15kg/ 10kg/ 10#

Superman 3×30 sec

Bring a Dynamax Ball to Class (Black and Grey)

Warm Up
3 Rounds:
10 Snatch
10 Pull Ups
20 Burpees

Mats
Ladders

15 Minutes (3people x 5min)
Find your Back Squat Max

WOD – Run and Squat
3 Rounds:
400m
50 air Squats

Warm Up
2 Rounds:
10 Hang Cleans
10 Push Ups
10 Sit Ups
400m

Burgener x 2
Cleans 5×5

WOD – “Allen”
20 Minute
Air Squat Progression
Minute 1 = 1 Air Squat
Minute 2 = 2 Air Squats
Minute 3 = 3 Air Squats
Through 20 Minutes

Warm Up
3 Rounds:
10 Hang Cleans
10 Sit Ups
10 Back Ext

Front Squat 5×5
Thrusters 3×20 (KettleBells?)

WOD – Zena
21-18-15-12-9
Push Press
Pull Ups
Burpees while you wait
High Score on burpees wins per group
Log score as a group

Core
Lunge and twist><

Warm Up
3 Rounds:
400m
Lunge<>
10 Push Press
10 Sit Ups

Wall Balls 3×15
Get balls before class starts
I should NOT have to ask you
2 balls per station one to sit and one to throw

WOD – Yolanda
21-15-9
Push Ups
Pull Ups
Air Squats
Sit Ups
Core
5×30 Sec Prone Isolation
(plank)

Warm Up
3 Rounds:
Gorillas/Lunge
1 Burgener
10 Sit Ups
15 Box Jumps

Mats
Ladders

Depth Lateral Jumps 10×1
(5 in each direction)

WOD
30min EMOM
40m Sprints

Warm Up
2 Rounds:
10 Burpees
10 Sit Ups
10 SDLHP
50 Double Unders

Push Press 5×5
American Swings 3×20

WOD – “Xiong”
10 Snatch
20 Clean
30 Push Press
40 Back Squat
50 Pulls
60 Box Jumps
70 Pull Ups
80 Push Ups
90 Air Squats
100 Sit Ups

Knees to Elbows 3×20