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

Front Squat 5×5
Burgeners x 2

WOD – “Angie”
1 Round
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
for time
*a student may not leave one exercise to go to another unitl he/she has finished the last.

Warm Up
1600m run

Mats
Ladders

Find a Max
Choose one Lift (15 Min)

WOD
5 Rounds:
300m
50 Push Ups

Happy 12-12-12

Warm Up
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
5×1
Advanced Lifter to Start at 40 kg
Increase loads each set

Core
Back Extensions 5×30

Please Make sure that you
watch Saturday and Sunday’s
Post on the Paleo Diet

Steves Paleo Kits

Warm Up
30 Burpees

Front Squat 5×5
Ball Slams 3×20

5 min –
Find Your 1 rep Clean Max
Unless you already know it

WOD – “Quentin”
Clean Bulgarian

Hollow Rock 3x30sec

Easy and Free way to help a person in need while Supporting our Wrestling Team.
Clean your Closet out and Help out. Wrestling Flier – December 8 Coach Lane
Pass this around to everyone you know.  Volunteeer to bring it to school.
You can drop it in my office. Before December 8.  You Know you have something
between your household that knowone wants or wears.  Cheers

Warm Up
2 Rounds:
10 Box Jumps
10 Push Ups
10 Pistols (5ea)

Ladders
Tuck Jumps 5×10

WOD – “Fran”
21-15-9
Thrusters
Pull Ups

Easy and Free way to help a person in need while Supporting our Wrestling Team.
Clean your Closet out and Help ot Wrestling Flier – December 8 Coach Lane
Pass this around to everyone you know.  Volunteeer to bring it to school.
You can drop it in my office. Before December 8.  You Know you have something
between your household that knowone wants or wears.  Cheers

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

Power Cleans 3×10
Ball Slams 3×20

WOD – “Michael”
Push Press (40kg?)
20 Minute Progression

Core
Back Extension 3x30sec
Knees to Elbows 3×30 sec
Russian Twists 3×30