Bring a Dollar to class to Support the ALS drive.

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

Snatch 5×5
Russian Swings 3×20 (Educate)

WOD – “Chelsea”
30 Rounds for Time
5 Pull Ups
10 Push Ups
15 Air Squats

Midline
Back Extensions 3×30

Warm Up
3 Rounds:
50 Double Unders/100 Jumprope
Lunge / Lunge Backwards
5 Front Squat
Burgener

Deadlift 3×10 (Educate)

Mats / Ladders

WOD – Sprint
20m Sprint
on the Minute
Every Minute
for 20 Minutes

Warm Up
2 Rounds:
5 Front Squat (review)
10 Russian Twists
10 Burpees
High KneePulls/Butt Kickers

Snatch Complex x 2
Overhead Squat 3×10

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

Warm Up
2 rounds:
400m
10 Box Jumps (Educate)
10 Burpees
Burgener (Educate)

Tuck Jumps 5 x10
Front Squat 5×5 (Educate)

Mats/Ladders

WOD
3 Rounds:
400m Run
50 Air Squats

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

Front Squat 5×5 (Educate Rack Position)

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

Knees to Elbows 3×20

Graduation Day
To all my seniors.  Good bye and good luck.  It has been a great run.
Remember that Fitness is much more than a class, and it lasts
a lifetime.  I have included a wonderful graduation speech that is
well worth the watch.
Cheers

Warm Up
3 Rounds:
10 Ninja Roll Ups
10 Push Press
20 Sit Ups

Snatch Complex x2
Choose your Nemesis 3×10

WOD – The Chipper
200 Jumprope or 100 Double Unders
50 Mountain climbers (both legs =1)
50 Push Press 65/45
50 KettleBell Dead Lift
50 Broad Jumps
400m Sprint

Meet on Pool Deck
Tread Pool
30/30
3 sets
30 Seconds Work
30 Seconds Tread

Jumping Jacks
Planks
Lunge

Push Ups
Squat Jumps
Up and Outs

Crunchies
Tricep dips
Push Ups

WOD – 15 Minute Swim
How Many Laps?

Learn a new Skill Today
Then Practice
Here you go

Warm Up
Run an 800m

WOD – “Fight Gone Bad”
Seniors will Fight as others look on.
Not Sure if that reads right but
my amazing seniors know what I mean.

Thank you for a great year seniors.  I hope you will join us tomorrow for
a swimming workout the day after your final.

Warm Up
2 Rounds:
1 Burgener
5 Pull Up
20 Burpees
5 Ninja Roll Ups

Push Press 5×5

Choose some boards and go for them