Warm Up
2 rounds:
100 Jump Rope or 50 Double Unders
300m run

Overhead Squat 5×5
Snatch 2×10

WOD – “Death by Burpees”
5 Minutes Max Reps Burpees

Seniors……..Weight Trainning Notebooks due Tomorrow

Warm Up
2 Rounds:
10 Overhead Squats
5 Box Jumps
10 Push Ups
10 Pistols

Mats / Ladders

Tuck Jumps 5×10

WOD
15 Rounds:
100m Run
21 Air Squats

Or
Seniors may choose to go for boards

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

Ball Slams 3×20

Cleans 3×10

WOD – “Michael”
Push Press
20 Minute Progression

Core 3x30sec
Back Extensions
Knees to Elbows
Russian Twists

Warm Up
2 Rounds:
1 Burgener
10 Air Squats
15 Box Jumps
400m

Clean and Jerk 3×15

Snatch 5×5

WOD – “Larry”
Lucky Sevens
Overhead Squat 7×1
Front Squat 7×1
Back Squat 7×1
*Advanced Lifter to beging w/ 40kg bar?
*Increase load each set.

Core
Sit Ups 1×100

Warm Up
3 Rounds:
10 Pistols
10 Push Press
Lunge/Backwards
15 American swings

Mats – Falling Starts
Ladders

Split Jumps 5×5

WOD-
3 Rounds:
400m Run
25 Air Squats
25 Sit Ups

First Wave of Fittest on Campus
Photos are Here
Keep them coming

Award Ceremony to be held today at 11am
In Front of the ACC.  Please be there to support us.

Warm Up
3 Rounds:
Army Crawl/Crab Walk
400m Run
10 Deadlift 50% of your max

Ball Slam 3×20
Front Squat 5×5

WOD – “Kevin”
Russian Kettleswings
Max Reps
24/16kgs

Core
Superman 5x30sec

Warm Up
3 Rounds:
Lunge/High Knee Pulls
10 Burpees
10 SDLHP

Mats
Ladders

Stand Broad Jumps x 6

10 Minute Sprint Progression
10 Meters the first Minute
20 Meters the second Minute
30 Meters………

Warm Up
2 Rounds:
20 Sit Ups
10 Pull Ups
10 Dead Lift

Snatch 2×5

American Swings 3×20

WOD – “James”
20 minute Progression
Box Jumps

Core
3 Rounds:
Back Extensions
Toes To Bar
Russian Twist