Warm Up
3 Rounds
10 Snatch
400m
10 Burpees
20 Sit ups

Mats
Ladders

WOD
20 Minutes
100m Sprint
21 Squats
21 Sit Ups
21 Push Ups

Warm Up
2 Rounds
20 Sit Ups
15 Air Squats
15 Burpees

Overhead Squat 5×5
KB Push Press (Heavy) 3×15

WOD
20 Rounds
Pull up Progression

Warm Up
2 Rounds
400m
10 Tuck jumps
Lunge
20 Sit ups

Burgener x 3
Find Your Bench max

WOD
Back Squat Bulgarian

Warm Up
2 Rounds
400m
10 Tuck Jumps
Lunge Backwards/Lunge
20 Sit Ups

Snatch Complex x3
Push Press 5×5

WOD
Back Squat Max
1 Rep

Warm Up
2 Rounds
20 Sit Ups
20 Air Squats
20 American Swings
20 Push Ups

Mats
Ladders

WOD
20 yd Sprints
on the Minute
every Minute
20 minutes

Warm Up
3 Rounds
10 DeadLift
High knees/ Butt Kickers
10 American Swings
15 Burpees

Clean and Jerk 3×15
Back Squat 5×5

WOD
Max reps
Push Press
65/95

Warm Up
3 Rounds
10 Pull Ups
10 Snatch
10 Burpees

Mats
Ladders

WOD
3 Rounds
400m
50 Air Squats

Warm Up
3 Rounds
10 Hang Clean
10 Push Ups
10 Sit Ups
400m

3 Burgeners
Cleans 5×5

WOD
20 minute
Air squat Progression

Students may wear any athletic apparel to class that falls within the school dress code. Failure to meet dress code will be a loss of points. No ripped clothes

Warm Up
10 minutes your choice

WOD – DC Fight Gone Bad
3 Rounds
AMRAP
1 minute Push Press 45/65
1 Minute Box jumps 20/24
1 Minute SDLHP 16/24
1 Minute Jump Rope every 10 =1
1 Minute Ball Slams 12/20
1 Minute Rest

*Student must use prescribed weights to receive full credit

Warm Up
800m
(Rain) 250 Jump Ropes

WOD-Qualifier
21-15-9
add a 0 to each number for jump rope
Push Press
Box Jump
SDLHP
Jump Rope
Ball Slams