Warm Up
3 Rounds
10 Snatch
10 Pull Ups
10 Burpees

Mats
Ladders
Box jumps 3 x20

WOD
3 Rounds
400m
50 Air Squats

Warm Up
2 Rounds
10 Hang Cleans
10 Push Ups
10 Sit Ups
400m

3 Burgeners
Hang Cleans 5×5

WOD
Air Squat Progression
20 Minutes
Butt to Ball

Warm Up
21-15-9-3
Push Press
Air Squat
Sit ups
Box jumps
Glute Bridges

Cleans 5×5

WOD
Free Lift

Warm Up
3 Rounds
10 Hang Clean
10 Sit Ups
10 Back Ext

Thrusters 5×5
Weighted Glute Bridges 3×20

WOD
21-18-15-12-9
Push Press
Pull Ups

Warm Up
3 Rounds
Lunge/Backwards
15 Sit Ups
15 Box jumps

Mats
Ladders


WOD
40m Sprints
20 Minutes
every minute on the minute

Warm Up
3 Rounds
400m
Lunge/Backwards
10 Push Press
10 Sit Ups

Wall Balls 3×20
Snatch 5×5

WOD-Yolanda
25 Plyo Box jumps
21-15-9
Push Ups
Pull Ups
Air Squats
Sit ups
25 plyo Box jumps

Students may wear anything athletic that is school appropriate

Warm Up
800

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

Warm Up
2 Rounds
10 Burpees
10 Sit Ups
10 SDLHP
100 Jump Rope

American Swings 3×20
Push Press 5×5

WOD
10 Snatch
20 Cleans
30 Push Press
40 Squats
50 Clean Pulls
60 Box jumps
70 Pull Ups
80 Push Ups
90 Air Squats
100 Sit Ups

Warm Up
3 Rounds
Army Crawl/ Crab
400m
10 Box jumps
10 Hang Clean

Overhead Squat 3×15
Cleans 5×5

WOD
50-40-30-20-10
Push Ups
Sit Ups
Air Squats
Pull Ups

Warm Up
3 Rounds
10 Front Squat
400m
20 Sit ups
10 Burpees

Russian Swings 3×20
Split Jerk 5×5

WOD
75 Clean jerk 115/95