Day 51
Warm Up
2 Rounds
20 Sit ups
10 Air Squats
15 Burpees

Overhead Squats
5×5

WOD
20 Minute Progression
Pull Ups
Add 1 rep per minute
For 20 Minutes

Seated Twist
3×30 Seconds

Day 50
Warm Up
2 Rounds
400m
10 Tuck Jumps
Lunge><
20 Sit Up

Snatch Complex 3

Push Press 
5×5

WOD
Back Squat Bulgarian

Back Extensions 3×25

Day 48
Warm Up
2 Rounds
10 DeadLift
Army Crawl
10 American Swings
15 Burpees

Clean and Jerk
3×15

Back Squat
5×5

WOD
Push Press 
Max reps
65/95

Superman
3×30 Seconds

Day 49
Warm Up
2 Rounds
20 Sit Ups
20 Air Squats
20 Russian Swings
20 Push ups

Mats
Ladders

WOD
Free

Day 47
Warm Up
3 Rounds
10 Snatch
10 Pull
20 Burpees

Mats
Ladders

Tuck Jumps
3×10

WOD
3 Rounds
400m
50 Air Squats

Day 46
Warm Up
2 Rounds
10 Hang Clean
10 Push Up
10 Sit Ups
400m

Burgeners x 3
Cleans 5×5

WOD
20 Minute
Air Squat Progression
Add 1 rep per minute 
For 20 Minutes
*sit on Ball

Day 45
Students may wear any school appropriate
athletic gear to the final

Warm Up
10 Minutes on your own

WOD
FINAL
DC Fight Gone Bad
3 Rounds
1min Push Press 45/65
1min Push Press 45/65
1min Box Jumps 24/20
1 min SDLHP 16/24
1 min Jump Rope (every 10 =1)
1 min Ball Slams 12/20
1 Min Rest
Score is cumulative reps

Day 44
Warm Up
3 Rounds
10 Lift
10 Body Weight
400m
10 Body Weight

WOD
Qualifier
21-15-9
Push Press 45/65
Box Jump 20/24
SDLHP 16/24
Ball Slam 12/20
Jump Rope (add a zero)

Fight Gone Bad Explanation

Day 30
Warm Up
15 Thrusters
10 SDLHP
15 Sit ups
10 Back Extensions

Mats
Ladders

Depth Jumps
5×10

WOD
200m
50 Air Squats
200m
40 Air Squats
200m
30 Air Squats
200m
20 Air Squats
200m
10 Air Squats

Day 28
Warm Up
3 Rounds
Med Ball Lunge and Twist><
10 Burpees
10 Push Press
10 Hip Extensions GHD?

Mats
Ladders

WOD
25 Minutes
40m Sprints
On the minute
Every Minute