Warm Up
21-15-9
Hang Clean
Sit Ups
Push Ups
400m between the 21 the 15 the 9

Mats
Ladders

WOD
15 Rounds
for time

100m Sprint
21 Air Squats

Warm Up
2 Rounds:
10 OHS
400m
10 Pull Ups
20 Sit Ups

Thrusters 3×10
Snatch 5×5

WOD – “Melissa”
5 Rounds:
15 Thrusters
15 Pull Ups
1 400m

3 Rounds:
30 sec Back extensions
30 Sec Knee Ups
30 Sec Russian Twists

Warm Up
2 Rounds
15 Pull Ups
15 Box Jumps
400m

Push Press 5×5
American Swings 3×20

WOD – “Linda”
10 Rounds
Push Press 10-1
Cleans 10 -1
Squats 10-1
Start with 40 kg, 60, 80

First round is 10-10-10
Second round is 9-9-9
Third Round is 8-8-8

…………

Warm Up
800m
10 Pull Ups
10 Push Ups
10 Ninja Roll Ups

Mats
Ladders

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

Warm Up
2 Rounds:
10 Bench Press
20 Sit Ups
20 Second Plank
25 Jumping Jacks

Ball Slam 3×20
Back Squat 5×5

WOD – ” Karen”
150 Wall Balls
for Time

Practice Handstand Push Ups
If you have Mr. Chiroi ask him
to Demonstrate

Warm Up
7 Front Squat
10 Pistols
100 Jump Rope
Army / Crab

Mats/Ladders/Hurdles

Sprint Progression

Minute1 – 10 Yards
Minute2 – 20 Yards
Minute3 – 30 Yards
All the way till Minute 10 – !00 Yards

Warm Up
2 Rounds:
Walking Lunge w/a twist
10 OHS
20 Sit Ups
10 Double Unders Push Ups

Clean 5×5
Russian Swing 3×20

WOD – “Jackie”
1 Round:
50 Thrusters
30 Pull Ups
800m

Core
3×30 sec
Back Extensions
Toes to Bar
Russian Twists

Warm Up
1 Rounds
10 Dead Lift
15 Russian Swings
10 Back Extensions
2 Footed Bounds >

Jerk 5×5
Snatch Complex x 1

WOD – “Isabel”
30 Snatch
40kg?

Core
Hollow Rock
3×30 Sec