Meet on Pool Deck
Tread Pool
30/30
3 sets
30 Seconds Work
30 Seconds Tread

Jumping Jacks
Planks
Lunge

Push Ups
Squat Jumps
Up and Outs

Crunchies
Tricep dips
Push Ups

WOD – 15 Minute Swim
How Many Laps?

Learn a new Skill Today
Then Practice
Here you go

Warm Up
Run an 800m

WOD – “Fight Gone Bad”
Seniors will Fight as others look on.
Not Sure if that reads right but
my amazing seniors know what I mean.

Thank you for a great year seniors.  I hope you will join us tomorrow for
a swimming workout the day after your final.

Warm Up
2 Rounds:
1 Burgener
5 Pull Up
20 Burpees
5 Ninja Roll Ups

Push Press 5×5

Choose some boards and go for them

Warm Up
400m
1 Snatch Complex
10 Bar over Burpees
15 Perfect push Ups

Mats

Fitness Testing
Medball
Standing Broad Jump
Strict Press
Bench Press
400m

Warm Up
10 Deadbugs (5ea) 3 sec counts
5 Strict Pull Ups
10 Hang Cleans
10 Box Jumps

OHS 5×5

Fitness Testing 15 minutes
Height (A-H)
Weight (I -P)
Vertical Jump (Q-Z)
Record with TA

WOD – “Todd”
Last man Standing
Thrusters

Warm Up
800m
20 Sit Ups
10 Push Ups
400m

2 Snatch Complex
Deadlift 5×5

Mats
Ladders

WOD – Choices
5 rounds:
200m Run
50 Push ups
or
Grace
or
Fran

Warm Up
2 Rounds:
10 Ninja Roll Ups
20 Box Jumps
30 Push Ups
400m Run

Snatch 3×10
Clean 5×5

WOD – “Steve”
Russian Swing Progression
20 Minutes

Deadbugs 5x10sec

Warm Up
2 Rounds:
10 Ninja Roll Ups
20 Box Jump Burpees
Dead Hang while you wait

Cleans 5×5
Snatch 3×10

WOD – Game Day Workout in your Binder
Pre Game WOD

Warm Up
2 Rounds:
1 Burgener
10 Snatch Balance
10 Box Jumps
10 SDLHP

Jerk 5×5
Russian Swing 3×20

WOD – “Robert”
Push Press
2×3
3×2
1×1
increase load from set to set.
srtart at 40kg?

Back ext
5×30

Warm Up
2 rounds:
10 Pistols
10 Sit Ups
10 Back Extensions
Lunge/High Knee Pulls

Fittest Athletes Alternate Warm Up
1000m Row

Mats
Ladders

Depth Jumps x 15

WOD
200m Sprint
50 Air Squats
200m Sprint
40 Air Squat
200m Sprint
30 Air Squat
200m Sprint
20 Air Squat
200m Sprint
10 Air Squat

Alt athlete WOD
5 Rounds:
100m Sprint
15 Air Squats
0r
Swim 500m – must come to class in bathing suit under clothes be prepared.  I will not let you change after roll.