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

Mats
Ladders

Split Jumps 3×16

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
Box Jumps 3×20

WOD – Dave
20 Minute Pull Up Progression
1 the first minute
2 the second minute
3 the third minute
etc through 20 minutes

PRINT OUT BULGARIAN SHEET
BRING TO CLASS (Look on CFDC Homepage or on Schoology)

Warm Up
2 Rounds
400m
10 Tuck Jumps
Lunge/Lunge
20 Sit Ups

Snatch Complex x 3
Push Press 5×5

WOD – Charles
Back Squat Bulgarian

Back Extensions 3×25

Warm Up
2 Rounds:
20  Sit ups
20 Air Squats
20 American Swings
20 Push Ups
For Time / Log in

Mats
Ladders
Plyo Boxes

WOD –
Sprints
0n the minute every minute
20 yards for 20 Minutes

Warm Up
10 Dead Lift
>Seal Crawl
< Crab Walk
10 Russian Swings
15 Burpees

Clean and Jerk 3×15
Back Squat 5×5

WOD – Blair
Push Press Max Reps
65/45 – 95/65 – 105/65

Get Bulgarian Sheet off Home page or CFDC or go to Schoology.
GET IT, PRINT IT, BRING IT TO SCHOOL!

Warm Up
2400m Run

Bench 5×5
DeadLift 3×15

WOD
3 Rounds
15 Push Press
15 Box Jumps
15 SDLHP
100 Jump Rope
15 Ball Slams

Warm Up
2 Rounds:
10 Hang Cleans
10 Push Ups
10 Sit Ups
400m

Cleans 5×5
SDLHP 3×20

WOD – Allen
Air Squat Progression
20 Minutes

Toes to Bar
3×25

Warm Up
4 Rounds:
1 Burgener
400m
20 Sit Ups

Mats
Ladders
Plyo Work

WOD
Sprint Progression
Min 1 – 10 Yds
Min2 – 20 Yds
Min 3 – 30 Yds
through 10 Minutes

Warm Up
3 Rounds:
400m Run
10 OHS
10 American swings
10 Sit Ups

Choice 5×5
Overhead Squats 3×10

WOD – “The Name Game”

Warm Up
3 Rounds:
10 Hang Cleans
10 Sit ups
10 Back Ext

Thrusters 3×20
Resistance Running x 5

WOD – Zena
21-18-15-12-9
Push Press
Pull Ups
400m between each round