Warm Up
3 Rounds:
5 Wall Walks
10 Hang Cleans (Clean vs. Hang Clean)
15 Sit Ups
Mats / Ladders
WOD
20 min
How Many Rounds?
100m Sprint
21 Squats
21 Sit Ups
21 Push Ups
011416
Warm Up
3 Rounds:
15 Squats
15 Back Extensions
Heel to Heel ><
Ball Cleans 3×20 (Educate)
Clean 5×5 (educate)
WOD – Diane
21-15-9 For time
Clean Pulls 175/135
Push Press 135/75
Russian Twists 3×30 Sec
011316
Warm Up
3 Rounds:
10 Dead Lift (educate a Deadlift)
20 Sit Ups
10 Box Jumps
Russian Swings (Educate a Swing) 3×20
Snatch 5×5
WOD – Chelsea
25 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats
011216
Warm Up
3 Rounds: Scaled is 2 Rounds)
400m Run
10 Box Jumps
10 Burpees
1 Burgener
Tuck Jumps 5×10 (educate)
Mats/Ladders
WOD:
3 Rounds:
400m
50 Air Squats
011116
Warm Up
2 Rounds
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Air Squats
Burgeners – Explanation and Practice
Front Squat 5×5
Varsity WOD
Angie
1×100
Pull Ups
Push Ups
Sit Ups
Air Squats
JV WOD
Barbara
5×20
Pull Ups
Push Ups
Sit Ups
Air Squats
Varsity
Toes To Bar 5×10
JV
Knees to Elbows 5×10
010816
Warm Up
2 Rounds:
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Air Squats
Bench Press 1 Rep Max
400m Test
Check in Scores
All Testing needs to be completed by days end.
Talk about Stations
121715 /121815
You may wear anything suitable for school.
No Cut off or revealing clothes.
Get you own equipment Ready
If you are going for a Board I get to pick your counter.
If you do not discuss that with me than it will not count.
WOD – Fight Gone Bad
121615
Warm Up
3 Rounds:
10 Ninja Roll Ups
30 Sec DeadBug
400m Run
10 Push Press
10 Sit Ups
SDLHP 3×10
Ball Slams 3×20
WOD – The Preliminary
3 Rounds for Time
10 Push Press
20 Box Jumps
10 Standing Dead Lift
10 Box Jumps
100 Jump Rope
121515
Warm Up
3 Rounds:
1 Burgener
10 Hang Cleans
10 Box Over Jumps
100 Jump Ropes
Mats
Ladders
Outdoor Circuit – Dress Accordingly White and Blue Top and Bottom
4x4mins
Battle Ropes Ropes
track Running
stadium Stairs
Monkey Bar and Sprint
121415
Warm Up
3 Rounds:
400m
10 Push Ups
10 Air Squats
10 DeadLift
American Swings 3×20
Dead Lift 5×5
WOD – Peter
20 Minute Thruster Progression 45/65
