Day 3
Warm Up
2 Rounds
5 Front Squat
10 Russian Twists
10 Burpees
>High Knee Pull
>Butt kickers

Ninja / Bear /Hunter
Snatch Complex x 3

Overhead Squat
5×5

WOD
5 Rounds
20 Pull Ups
20 Push ups
20 Air Squats
20 Sit ups
*Get Dynamax Ball 
Sit on it

Superman 3×30 Seconds

Day 2
Warm Up
2 Rounds
400m
10 Box jumps
10 Burpees
1 Burgener

Tuck jumps 
5×10

Mats
Ladders

WOD
3 Rounds
400m Run
50 Air Squats

Day 1
Warm Up
2 Rounds
10 Pull Ups
10 Push Ups
10 Sit ups
10 Air Squats
Focus on form

Burgener x 3
Educate

Front Squat
5×5
Educate Front Squat

WOD
50 Pull ups
50 Push Ups
50 Sit ups
50 Air Squats
Focus on form

Warm Up
3 Rounds
10 Bench Press
10 Lunges
10 Sit Ups
10 Air Squats

Fitness Testing
Bench Press
Height
Weight
Kneeling Med Ball throw
Standing Broad jump
Log All Scores

Warm Up
3 Rounds
200m
10 Push Ups
10 Pull Ups
10 Sit Ups
10 Air Squats

Fitness Testing
Bench Press
Height
Weight
Kneeling Med Ball throw
Standing Broad jump
Log All Scores

Day 45
Students may wear any school appropriate
athletic gear to the final
NO BACKPCKS allowed in Weight room. We will be returning to Lockerroom to turn in Locks upon completion.

Warm Up
10 Minutes on your own

WOD
FINAL
DC Fight Gone Bad
3 Rounds
1min Push Press 45/65
1min Push Press 45/65
1min Box Jumps 24/20
1 min SDLHP 16/24
1 min Jump Rope (every 10 =1)
1 min Ball Slams 12/20
1 Min Rest
Score is cumulative reps

Day 44
Warm Up
3 Rounds
10 Lift
10 Body Weight
400m
10 Body Weight

WOD
Qualifier
21-15-9
Push Press 45/65
Box Jump 20/24
SDLHP 16/24
Ball Slam 12/20
JumpRope (add a zero)

Day 78
Warm Up
2 Rounds
10 DeadBugs
5 Strict Pull Ups
10 Hang Cleans
10 Box Jumps

Overhead squat 
5×5

Snatch
3×10

WOD
Thruster
Max Reps
65/95

3×20
Back Extensions
On your Back kickouts
Russian Twists

Day 77
Warm Up
800
20 Sit Ups
20 Push Ups
400

Snatch Complex x2
DeadLift 
5×5

WOD- 2012
12 Min AMRAP
20 Snatch
12 Box Jump Burpees 65/115 Bar
Box 20″/24″