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

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