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

Warm Up
2 Rounds
10 Pistols
10 Sit ups
10 Back Extensions
Lunge/High Knee Pulls

Mats
Ladders

WOD
200 Meter Sprint
50 Squats
200 Meter Sprint
40 Squat
200 Meter Sprints
30 Squats
All the way to 10 Squats

Warm Up
30 Burpees

Find your Power Clean Max

WOD
Clean Bulgarian

Hollow Rock 3×30 Sec

Warm up
3 Rounds
1 Burgener
10 Hang Cleans
10 Box Jump overs
100 Jump Rope

Mats
Ladders

WOD
40m Sprints
on the minute
Every Minute
20 minutes

Warm Up
3 Rounds
400m
10 Push Ups
10 Air Squat
10 DeadLift

American Swing 3×20
Snatch 5×5

WOD
20 Rounds
Thruster Progression

Warm Up
3 Rounds
100 Jump Rope
400m Run

3×15 American Swings
5×5 Overhead squats

WOD – Partners
5 Rounds
5 Heavy DeadLifts
30yd Resistance Run

Warm Up
3 Rounds
10 OHS
10 Box jumps
10 Push Ups
10 Pistols

Mats
Ladders

WOD
15 Rounds
100m
21 Air Squats

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

Ball Slams 3×15
Cleans 5×5

WOD
Push Press Progression
20 Min