Seniors Something to keep you busy while you wait.  The greatest Speech I have ever Heard……..Until Kenyon Today.    The Truth

Warm up
2 Rounds
10 Ninja Roll Ups
20 Box jump Burpees

Snatch 3×10
Cleans 5×5

WOD – Steve
20 Minute Progression
Russian Swings
24/20

Warm Up
800m Run

Senior Fight Gone Bad
Not much time
So Lets Get Moving

Any School appropriate
Athletic Apparel is Accepted

Warm up
1200m

SDLHP 3×15
Push Press 5×5
Seniors (Record Boards?)
Leave your Mark

WOD – Qualifier
21-15-9
Push Press
Box Jumps
SDLHP
Jump Rope (add a zero to each number)
Ball Slams

Warm Up
30 Burpees

3×20 Choice (Multi joint)
5×5 Choice

Seniors Create a workout

3×50 Sit Ups

Seniors Leave Your Mark
Pick a Record and go for it!!!!

Warm Up
2 Rounds:
10 Pistols
10 Sit Ups
10 Back Ext
Lunge /Backwards

Mats
Ladders
Depth Lateral Jumps x 20

WOD Sprint and Squat

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

Warm up
40 Burpees

Ball Slams 3×20
Front Squat 5×5

WOD – Quentin
Clean Bulgarian

Hollow Rock
3×30 Sec

Warm Up
3 Rounds:
Burgener
10 Hang Cleans
10 Box Over Jumps
100 Jump Rope

Mats
Ladders
Falling Starts x 10
Split Jumps 5×6

WOD -Sprint
20 Minutes
on the Minute
every minute

Warm up
3 Rounds:
400m
10 Push Ups
10 Air Squats
10 Dead Lift

Russian Swings 3×20
Snatch 5x5

WOD – Peter
20 Minute Progression
Thrusters 65/45
or try kettlebells

3x30sec
Plank
Right
Left

Warm Up
3 Rounds:
10 SDLHP
10 Push Press
10 Burpees
10 Tuck Jumps

Mats
Ladders
Plyo

WOD
Run 100 yds
Jog Back 50 Yards
Walk Back 50 Yards
21 Push Ups
21 Sit Ups
21 Air Squats