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

Warm Up
3 Rounds:
Burgener
15 Sit ups
10 Back Extensions
10 Box Jumps

Mats
Ladders
3 point starts x 10
10 Lateral Depth Jumps

Sprints
40 yards
on the minute
every minute
for 30 minutes

Warm Up
2 Rounds:
400m
10 Push Press
10 Sit Ups GHD?

Snatch 5×5

WOD – Yolanda
25 Plyo Box Jumps
21-15-9
Push Ups
Pull Ups
Air Squats
Sit Ups
25 Plyo Box Jumps

Warm Up
2 Rounds:
10 Burpees
10 Sit Ups
10 SDLHP
50 Double Unders

American Swings 3×20
Push Press 5×5

WOD – Xiong
10 Snatch
20 Cleans
30 Push Press
40 Front or Back Squats
50 Pulls
60 Box Jumps
70 Tricep Dips
80 Push Ups
90 Air squats
100 Sit Ups

3×20 Toes to Bar

Warm Up
2 Rounds:
10 Pull Ups
20 Burpees
1 Burgener
20 Sit Ups

Mats
Falling Starts 20
Depth Jumps 20

WOD
400m
50 Squats
400m
40 Squats
400m
30 Squats
400m
20 Squats
400m
10 Squats

Warm Up
4 Rounds:
10 Burpees
10 Box jumps
10 Sit Ups
10 Back Ext

Mats
Ladders
Hurdles (Boxes)

WOD
30 minutes
100m
21 Air Squats
21 Sit Ups
21 Push Ups