Objective: Explosive Speed

Warm Up
3 Rounds:
10 Hang Clean
10 Pull Up
20 Double Unders
10 Russian Swings

Mats
Ladders

Depth Jumps x20

WOD – Chipper
200 Jump Rope (100 Double Unders)
50 Mt. Climbers (both legs =1 rep)
50 Kettlebell Push Press
50 Broad Jumps
50 Sit Ups
400m Run

Objective: Olympic Lifting

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

Front Squat 5×5
Thrusters 3×10

WOD – “Tiffany”
100 Snatch Pull
100 Snatch
100 Snatch Press
100 OHS

Core
3x30sec
Back Ext
Toes to Bar
Russian Twist

Warm Up
1200m

Clean 5×5
Box Jump 3×15 (Plyo Style)

WOD – “Death by Burpees”

Objective: Interval Trainning

Warm Up
25 Burpees
20 Box jumps
15 Sit Ups
10 Hang Clean
5 Strict Pull Ups

Mats
Ladders

Tuck Jumps 5×5

WOD
5 Rounds:
300m Run
50 Push Ups

Objective: Posterior Chain

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

Snatch 5×5
American Swings 3×20

WOD – “Susan”
100 Ball Slams
For Time

Core
Weighted Lunge and Twist
3 Lengths

Warm Up
5 Min AMRAP
5 Push Ups
10 Air Squats
10 Sit Ups

Burgener x 5
Push Press 5×5

WOD – Rebecca
21-15-9
Snatch Balance
Wall Ball
Ball Slams
Thruster

Core
Back Extensions 3×50

Happy Birthday to the Future Fittest on Campus

Warm Up
15 Thrusters
10 SDLHP
15 Sit Ups
10 Back Ext

Mats
Ladders

WOD
5 Round:
100m Sprint
50 Air Squats
100m Sprint
40 Air Squats
100m Sprint
30 Air Squats
down to
10 Air Squats

Warm up
25 Burpees
100m Sprint
High Knee Pulls/ Lunge

Back Squat 5×5
Hang Clean &Jerk 3×15

WOD – “Quinn”
3 Rounds
400m
50 Sit ups
50 Back Extensions

Core
Hollow Rock 3 x 30sec

Warm Up
Bumper Lunge and Twist
10 Burpees
10 Strict Press (med weight)
10 Back Ext
50 Jump Rope (Double Unders?)

Mats
Ladders

Split Jumps 5×5

WOD – “Only 30 Seconds”
2 Rounds
30 Seconds Work
30 Seconds Jog in Place
Set 1
Jumping Jacks
Planks
Mountain Climbers
Lunges
Set 2
Push Press
Burpees
Mountain Climbers
Squat Jumps
Set 3
Push Ups
Sit Ups
Plank
SDLHP