Warm Up
1200m Run
(Test 400 course)

Thruster 3×10 (Lite)
Noah to Demonstrate
Cierra to Explain

Back Squat 5×5 (Lite)
Andrew to Demonstrate
B to Explain

WOD – Elizabeth
Mark to Explain
21-15-9
Cleans
Push Ups
* one group goes
restart clock and next group goes
do this until complete
Log in on board

Midline
B to Demonstrate
3×30 sec
Knees to Elbows
Back Ext
Russian Twists

http://youtu.be/Aprh33Qfmys
Warm Up
3 Rounds:
5 Wall Walks
10 Hang Cleans
15 Sit Ups

Mats
Plyo Hurdles
Ladders

Split Jumps 5×10 (5 ea Leg)

WOD – Sprint (Stadium)
20 Minutes
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups

Warm Up
3 Rounds:
400m
15 Air Squats
15 Back Ext
Heel to Heel ><

Ball Clean (educate) 3×20


Cleans 5×5

WOD- Diane
21-15-9
Clean Pulls
Push Press

Midline
Russian Twist 3×30 Sec

Warm Up
3 Rounds:
10 DeadLift
20 Sit Ups
10 Box Jumps

Snatch 5×5
Russian Swings 3×20

WOD – Chelsea
30 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats

Warm Up
3 Rounds:
100/50 Jump Rope/Double Under
Lunge/Backwards
5 Front Squat
1 Burgener

DeadLift 3×10 (Educate)

Mats
Ladders

WOD – Sprint
20 minute
20 yard Sprint
One the Minute every minute

BEFORE class starts:
Gather 12 Dynamax Balls (1 per Group).
Size is not an issue. 

Warm Up
2 Rounds:
5 Front Squat
10 Russian Twists
10 Burpees
High Knee Pulls/Butt Kickers

Snatch Complex x2

WOD – Barbara
5 Rounds:
20 Pull Ups
20 Push Ups
20 Air Squats
20 Sit Ups

Midline
Supermans 3×30 sec

Warm Up
2 Rounds
400m
10 Box jumps (Educate)
10 Burpees
1Burgener

Tuck Jumps 5×10 (Educate)

Mats (Hurdles/Plyo Jumps)
Ladders

WOD
3 Rounds:
400m Run
50 Air Squats

Warm Up
2 Rounds:
10 Push Ups
10 Pull Ups
10 Sit Ups
10 Air Squats

2 Burgeners

Front Squat 5×5

WOD – Angie
100
Pull Ups
Push Ups
Sit Ups
Air Squats

Midline
Knees to Elbows 3×20

Free Dress(workout attire- no Jeans) – Must coincide with school dresscode
Warm Up
800m Run

WOD – DC Fight Gone Bad
3 Rounds:
1 min Push Press
1 min Box jump
1 min SDLHP
1 min Jump Rope*
1 min Ball Slams
1 Minute Rest
running count of reps
*jumprope – every 10=1 rep

Block 2 Bring a Green Slam Ball 20/12or 14
Binder Check
Warm Up
800m
20 Sit Ups
10 Push Ups
400m

WOD – “The Prelim”
3 Rounds:
15 Push Press
15 Box Jump
15 SDLHP
75 Jump Rope
15 Ball Slams

Fight Gone Bad Explanation
and Sign Up
Collect Locks