Warm Up
2 Rounds
5 Front Squats
10 Russian Swings
10 Burpees
>< High Knee Pulls to Butt Kickers
Snatch Complex x 2
Overhead Squat 5×5
Educate a DeadLift
Dead Lift 3×10
111519
Warm Up
2 Rounds
400m
10 Box Jumps
10 Burpees
1 Burgener
Mats
Ladders
Tuck Jumps 5×10
WOD
3 Rounds
400m
50 Air Squats (butt to Ball)
011419
Warm Up
2 Rounds
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Air Squats
Burgeners x 2
Front Squat 5×5 (educate)
WOD
5 rounds
20 Pull Ups
20 Push Ups
20 Sit Ups
20 Air Squats
122018
Warm Up
800m
WOD – Fight Gone Bad Final
Students may wear school appropriate athletic attire
121918
Warm Up
800m Run
WOD – Qualifier
21 – 15 -9
Push Press
Box Jumps
SDLHP
Jump Rope
Ball Slams (Please bring your ball of choice for the final to class)
121818
Warm Up
21 -15-9
Lift
Gymnastics
Lift
Mats
Ladders
WOD –
5 Rounds
400m
50 Air Squats
400m
40 Air Squats
400m
30 Air Squats
400m
20 Air Squats
400m
10 Air Squats
121418
Warm Up
3 Rounds
10 Push Press
10 Burpees
10 Sit Ups
10 Air Squats
10 Pull Ups
Mats
Ladders
Bench Press 5×5
Snatch 3×10
WOD
Within your Group
Choose the WOD (maybe a board WOD)
Write it on your White Board
Do It!
121318
Warm Up
2 Rounds
5 Pull Ups
20 Burpees
5 Ninja Roll Ups
Push Press 5×5
Hang Cleans 3×20
WOD
Free Lift
No Max
121218
Warm Up
2 Rounds
400m
Snatch Complex
10 Burpees
15 Push Ups
Mats
Ladders
300 Jump Rope
WOD
20 Yard Sprints
on the Minute
every minute
20 Minutes
121118
Warm Up
2 Rounds
10 DeadBugs
5 Strict Pull ups (band ok)
10 Hang Cleans
10 Box Jumps
Overhead Squats 5×5
WOD – Todd
20 Rounds
Thruster Progression
95/65
