Warm Up
400m
1 Snatch Complex
10 Bar over Burpees
15 Perfect push Ups

Mats

Fitness Testing
Medball
Standing Broad Jump
Strict Press
Bench Press
400m

Warm Up
10 Deadbugs (5ea) 3 sec counts
5 Strict Pull Ups
10 Hang Cleans
10 Box Jumps

OHS 5×5

Fitness Testing 15 minutes
Height (A-H)
Weight (I -P)
Vertical Jump (Q-Z)
Record with TA

WOD – “Todd”
Last man Standing
Thrusters

Warm Up
800m
20 Sit Ups
10 Push Ups
400m

2 Snatch Complex
Deadlift 5×5

Mats
Ladders

WOD – Choices
5 rounds:
200m Run
50 Push ups
or
Grace
or
Fran

Warm Up
2 Rounds:
10 Ninja Roll Ups
20 Box Jumps
30 Push Ups
400m Run

Snatch 3×10
Clean 5×5

WOD – “Steve”
Russian Swing Progression
20 Minutes

Deadbugs 5x10sec

Warm Up
2 Rounds:
10 Ninja Roll Ups
20 Box Jump Burpees
Dead Hang while you wait

Cleans 5×5
Snatch 3×10

WOD – Game Day Workout in your Binder
Pre Game WOD

Warm Up
2 Rounds:
1 Burgener
10 Snatch Balance
10 Box Jumps
10 SDLHP

Jerk 5×5
Russian Swing 3×20

WOD – “Robert”
Push Press
2×3
3×2
1×1
increase load from set to set.
srtart at 40kg?

Back ext
5×30

Warm Up
2 rounds:
10 Pistols
10 Sit Ups
10 Back Extensions
Lunge/High Knee Pulls

Fittest Athletes Alternate Warm Up
1000m Row

Mats
Ladders

Depth Jumps x 15

WOD
200m Sprint
50 Air Squats
200m Sprint
40 Air Squat
200m Sprint
30 Air Squat
200m Sprint
20 Air Squat
200m Sprint
10 Air Squat

Alt athlete WOD
5 Rounds:
100m Sprint
15 Air Squats
0r
Swim 500m – must come to class in bathing suit under clothes be prepared.  I will not let you change after roll.

Warm Up
35 Burpees

Front Squat 5×5
Ball Slams 3×20

WOD – “Quentin”
Clean Bulgarian

Hollow Rock 3×30 sec

Warm Up
3 Rounds:
1 Burgener
10 Hang Cleans
10 Box Over Jumps
100 Jump Rope

Mats
Ladders

Find Your Clean Max
10 Minutes

WOD
20 Minutes
20 sprints (40m)
on the minute every minute

Warm Up
3 Rounds:
10 Pull Ups
10 Hang Cleans
10 American Swings
10 Air Squats

Ball Slams 3×20
Clean 3×10

WOD – “Michael”
Push Press (45/90)
Push Up
Handstand Push Up
20 Min Progression
choose 1