Warm Up
3 Rounds
400m
15 Air Squat
10 Back Extensions
Heel to Heel

Cleans 5×5

WOD
21-15-9
Clean Pulls (135/175)
Push Press (75/115)

Warm Up
3 Rounds
10 DeadLift
20 Sit ups
10 Box jumps

Russian Swings 3×20
Snatch 5×5

WOD
30 Rounds
5 Pull Ups
10 Push ups
15 Air Squats

Back Extensions 3×30

Warm Up
3 Rounds
100 Jump Rope
Lunge Backward/Lunge
5 Front Squat
1 Burgener

Dead Lift 3×10

Mats
Ladders

WOD
20 Minute EMOM
Sprint 20 yds

2 Rounds
5 Front Squats
10 Russian Twists
10 Burpees
High Knees/ Butt Kickers

Snatch Complex x3
Overhead Squats 4×5

WOD
5 Rounds
20 Pull Ups
20 Push Ups
20 Air Squats
20 Sit Ups

Warm Up
3 Rounds
10 Air Squats
10 Sit Ups
10 Burpees
10 Sit ups

Push Press 5×5

WOD
Back Squat Progression 95/65
20 Minutes
I do 1
U do 1
I do 2
U do 2
I do 3
U do 3
all the way to 3

Seniors
This day will be treated like a final. Anything you do today will be used towards 10% of your Grade. What you chose to do is up to you. Your Assignment is below, and you will be graded accordingly. Congrats on getting to this point of your life. I look forward to seeing you on Graduation day .

Warm Up
3 Rounds
1 Burgener
5 Pull Ups
20 Burpees
5 Ninja Roll Ups

Push Press 5×5
Overhead Squats 3×10

WOD
3 Rounds
20 Push Press
20 Box jumps
20 SDLHP
20 Ball Slams
100 jump rope

Warm Up
2 Rounds
20 Sit ups
5 Strict Pull Ups (Band ok)
10 Hang Clean
10 Box jumps

Overhead Squats
5×5

WOD
Max Reps
Thrusters
65/45

Warm Up

Hey Guys
I am sorry I cannot be there to finish out the year.
I am asking you to finish strong. Please.
I will be working closely with Ms. Marx to help her finish the grading and speaking with her daily. Ms. Marx was a teacher at Del Campo for quite some time and knows our program inside and out. Please help and respect her as well as the other teachers as this has not been easy on any of them. Do your job and don’t be lame. Suit up and do something to make you better. Your Grade from here forward will be based on you suiting up, as well as the work you put in. If you choose not to suit up in the proper uniform it will be considered a zero for the entire day.
Look forward to seeing some of you next year. With any luck I will be working out with you side by side .
Cheers
Ellis

Warm Up
1600m Run

Mats
Ladders
Ball Slams 3×20

WOD
5 Rounds
100m Run
50 Push Ups

Warm Up
2 Rounds
10 Ninja Roll Ups
20 Box jump Burpees

Snatch 3×10
Cleans 5×5

WOD
Russian Swing Progression
20 Rounds
24/20

Warm Up
3 Rounds
1 Burgener
10 Snatch balance
10 Box Jumps
10 SDLHP

3×17 Russian Swings
5×5 Heavy Jerk

WOD
Push Press
2×3
3×2
5×1
Increase Load Every Set