Warm Up
3 Rounds:
Lunge/High Knee Pulls
10 Burpees
10 Sit Ups
10 SDLHP

Mats
Ladders
Plyo Boxes

WOD – Sprint Progression
10m on minute 1
20m on minute 2
30m on minute 3
40m on minute 4
moving towards 100m on minute 10

Warm Up
3 Rounds
400m
20 Sit Ups
Burgener

Thrusters 3×15
Find your Front Squat Max
you have 15 minutes for your entire group

WOD- Fran
21-15-9
Thrusters 65/45
Pull Ups

Warm Up
2 Rounds
5 Front Squat
Lunge /Backwards
10 Sit Ups
6 Directional Split Jumps

Mats
Ladders
Depth Jumps x 20

WOD
40m Sprint on the Minute
every minute
for 20 Minutes

Warm Up
3 Rounds:
400m
10 Cleans
10 Split Jumps
Army/Crab

Ball Slams 3×20
Overhead Squats 5×5

WOD – Greg
20 Minute Push Up Progression

Warm Up
3 rounds
10 Push Ups
10 Clean Pulls
5 Pull Strict Pull Ups (band ok)
10 Air Squats

American Swings 3×20
Split jerk 5×5 (Form Grade For the week)

WOD – Frank Lucky 7’s
7×1 Strict Press
7×1 Push Press
7×1 Split Jerk
Increase the load each rep from 1-21

3×30 sec
Plank in a push up position

Warm Up
10 Dead Lift
10 Box jumps
10 Burpees
50 Double unders

Mats
Ladders
Plyo Boxes

WOD
5 Rounds
300m Run
50 Push ups

Warm Up
3 Rounds
400m
5 Ninja Roll Ups
15 Push Ups
10 Air Squats

3×20 Russian Swings

WOD – KALSU
*On the Minute every minute
*Until complete
*5 Burpees to start the minute
*Finish the minute with Thrusters
*Workout is complete when Athlete finishes 100 Thrusters
*All Students need a bar

Warm Up
3 Rounds
15 American Swings
10 Pistols
10 Ninja roll Ups

Clean and Jerk 3×10
Front Squat 5×5

WOD
Your Choice

Warm Up
3 Rounds:
10 Snatch
400m
10 Burpees
20 Sit Ups

Mats
Ladders

Split Jumps 5×6

WOD
20 Minutes
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups

Warm Up
2 Rounds:
20 Sit Ups
10 Air Squats
15 Burpees

Overhead Squats 5×5

WOD- Dave
Pull Up Progression
20 Minutes

Planks from the hands
6x30sec
straight x 2
Right x 2
Left x 2