Warm Up
2 Rounds:
10 Pull Ups
20 Burpees
1 Burgener
20 Sit Ups

Mats
Ladders

Depth Jumps 20×1

WOD
400m Run
50 Air Squats
400m Run
40 Air Squats
400m Run
30 Air Squats
400m Run
20 Air Squats
400m Run
10 Air Squats

Work on Hand Stand Walk

Warm Up
3 Rounds:
1 Burgener
5 Pull Ups
10 Air Squats
100 Jump Rope (50 Dbl Und)

Overhead Squat 5×5
Resistance Run x4

WOD – 30/30
30 sec Run in Place
30 Seconds Work
Round 1
Jumping Jacks
Planks
Mtn. Climbers
Lunge
Round 2
Push Press
Burpees
Mtn. Climbers
Squat Jumps
Round 3
Push Up
Sit Up
Plank
SDLHP

Warm Up
4 Rounds:
10 Burpees
10 Box jumps
10 Sit Ups
10 Back Ext

(Half and Half) Split the class
Resistance Running x 6
Ladders

WOD
30 Minute AMRAP
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups

Warm Up
400m
10 Box jumps
5 Hang Cleans

Press  and OHS 3×10

WOD – Valarie
50-40-30-20-10
Push Ups
Sit Ups
Air Squats

Warm Up
3 Rounds:
10 Hang Cleans
10 Pull Ups
20 Double Unders
10 American Swings

Mats
Ladders

Depth Broad Jumps  20

Sprints
20m Sprints
on the Minute
every Minute
for 30 Minutes

Warm Up
2 Rounds:
10 Push Ups
10 Pull Ups
10 Snatch
300m

Thrusters 3×15
Front Squat 5×5

WOD – “Tiffany”
100 Snatch Pulls
100  Snatch
100 Snatch Press
100 Overhead Squats

3x30sec
Back Extensions
Knee Ups
Russian Twists

Warm Up
800m

WOD – “DC’s Fight Gone Bad (FGB)”
3 Rounds:
1min Push Press (65/45)
1min Box Jumps (24/20)
1min SDLHP (16/24)
1min Jump Rope (every 10 reps=1)
1min Ball Slams (20/12)

Notebook Check

Warm Up
1600m
Timed

Mats

WOD – “Qualifier”
21-15-9
Push Press
Box Jumps
SDLHP
Jump Rope (double the reps)
Ball Slams

Fight Gone Bad Education and Rules

Warm Up
2 Rounds:
400m
15 Push Ups
Gorilla / Crab Walk
20 Sit Ups

Snatch 5×5
American Swings 3×20

WOD “Susan”
100 Ball Slams for Time (20/12)