WATCH IT!

Fittest on campus registration due on Wednesday

Warm Up
3 Rounds:
1 Burgener
10 Hang Cleans
10 Box Over Jumps
100/50 Jumprope/Double Unders

Mats
Ladders
Split Jumps 6×5

Hurdles

20 min
40m Sprint
on the minute every minute

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

American Swings 3×15
Snatch 5×5

WOD – Peter
20 Minute Progression
Thrusters
95/65

Mid Line
3 x 30 sec
Plank (Push Up)
Knees over Waist
Seated Twist

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

Mats
Ladders
Hurdles

WOD
15min AMRAP
Run 100
Jog 50
walk 50
10 Push Ups
10 Sit Ups
10 Air Squats

Warm Up
3 rounds:
100 JumpRope or 50 Double unders
400m Run

American Swings 2×15
OHS – 2×5

WOD –  “Grace”
30 Clean and Jerk
for Time
115/65

Superman 5×30 Sec

Warm Up
2 Rounds:
5 Box jumps
10 Push Ups
10 Pistols

Mats
Ladders

Tuck Jumps 5×10

Practice a movement for the competition for 7 minutes

WOD
15 Rounds:
100m Run
21 Air Squats

Warm Up
2 Rounds:
1 Burgener
10 Air Squats
15 Box Jumps
400m

Snatch 5×5
Clean and Jerk 3×20

WOD- Larry
Lucky 7’s
7×1 Overhead Squats
7×1 Front Squats
7×1 Back Squats

100 Sit Ups

Warm Up
3 Rounds:
10 Pistols
10 Push Press
Lunge / Backwards
15 American Swings

Falling Starts x40
Mats
Ladders

Split Jumps 5×6 (For Speed and Form)

WOD
3 Rounds:
400m
25 Air Squats
25 Sit Ups

Warm Up
3 Rounds:
Army Crawl / Crab Walk
10 DeadLift Middle Heavy
400m

Ball Slam 3×20
Front Squat 5×5

WOD – “Kevin”
Russian Swing Max Reps
24kg/20kg

Superman 5x30sec

Warm Up
3 Rounds:
Lunge / High knees
10 Burpees
10 Sit ups
10 SDLHP

Ladders
Mats
Hurdles

WOD 10 Minute Sprint Progression
10 yards on Minute 1
20 yards on Minute 2
30 Yards on Minute 3
Up to 100 Yards