Warm Up
3 Rounds
100 Jump Rope
Lunge/backwards
5 Front Squats
1 Burgener

Educate a Deadlift
3×10

Mats
Ladders

WOD
Sprint
20yds
on the minute every minute
for 20 minutes

Warm Up
2 Rounds
5 Front Squat
10 Russian Twists
10 Burpees
><High Knee pulls Butt Kickers

Burgener x 2

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

Warm Up
2 Rounds
400m
10 Box Jumps
10 Burpees
10 Air Squats
10 Push Ups

Mats
Ladders

Educate a Burgener
Burgener x 3

Warm Up
2 Rounds
10 Pull ups
10 push Ups
10 Sit Ups
10 Air Squat

Go over Technique
Body Weight exercises (Gymnastics movements)

Finish Fitness Testing
Height
Weight
MedBall
Vertical Jump
Standing Broad Jump
Bench
400m

****Student can wear anything athletic that falls within the school dress code. Be prepared to clear you locker out and take things home. Even if you have a PE class next term. Lockers will be disinfected over break.

Warm Up
10 Minutes do what you need to do

WOD
Fight Gone Bad
3 Rounds
Push Press 65/45
Box jump 24/20
SDLHP 16/24
Jump Rope 10=1
Ball Slams 20/12

Warm Up
2 Rounds
25 Push Ups
25 jumping jacks
25 Air Squats
20 Dead Bugs Alt

WOD
21-15-9
Push Press 65/45
Box jump 20/24
SDLHP 16/42
Ball Slam 20/12
Jump Rope add a zero to the number

Explain Fight Gone Bad Final

Warm Up
3 Rounds
400m
10 Push Ups
10 Air Squats
10 Dead Lifts

American Swings 3×20
Snatch 5×5

WOD
20 Rounds
Thruster Progression

2 Rounds
10 overhead Squats
5 Box jumps
10 Push Press
10 Pistols

Mats
Ladders

WOD
20 minutes
Run 100
jog Back 50 yards
walk back 50 yards
21 Push Ups
21 Sit Ups
21 Air Squats

Warm Up
2 Rounds
1 Burgener
10 Air Squats
15 Box Jumps
400m

Snatch 5×5

WOD
7x1ea
Overhead Squat
Front Squat
Back Squat

add weight each time