Warm Up
2 Rounds:
10 Pull Ups
10 Push Ups
1 Snatch Complex
Lunge/High Knee Pulls

Mats
Ladders

Sprint
10 Rounds:
100m Sprint
21 Air Squats

Warm Up
400m
20 Sit Ups
1 Burgener
Plank for time (we will do this as a class…….Last man/girl standing)

Thrusters 3×20

Back Squat 5×5

WOD – “Death by Burpees”
5 min Max Reps of Burpees

Get your PaperWork turned in for the Fittness Comp
Due Date is April 24

Warm Up
2 rounds:
5 Front Squats
Lunge/Backwards
10 Sit Ups
6 Directional Split Jumps

Mats
Ladders

Depth Jumps 1×20

WOD – “Hero Richard Martin”

8 Rounds for time:
8 Pull Ups
8 Push Ups
8 Air Squats
1oom Sprint

Warm Up
3 Rounds:
400m
10 Cleans
10 Split Jumps
Spiderman crawl/Seal Crawl

Ball Slam 3×20

Overhead Squats 5×5

WOD – “Greg”
20 Minute Push Up Progression

Core
Toes to Bar 3×10

Warm Up
3 Rounds:
10 Push Ups
10 Clean Pulls
5 Push Ups
10 Air Squats
5 Cartwheels

Russian Swing 3×20

Split Jerk 5×5

WOD – “Frank”
Lucky Sevens
7×1 Strict Press
7×1 Push Press
7×1 Jerk

*Add weight throughout the workout after each set of 1
*Advanced Lifter may choose to start with 40kg

Core
Plank 3x30sec

Warm Up
2 Rounds:
10 DeadLift
20 Box Jumps
10 Burpees
100 Jump Rope

Mats
Ladders

2 Footed Bounds x 2 Lengths

WOD
5 Rounds:
300m Run
50 Push Ups

Warm Up
2 Rounds:
15 American Swings
10 Pistols
5 Ninja Roll Ups

Clean and Jerk 3×10
Front Squat 5×5

WOD – “Kalsu”
On the Minute every minute
Start each minute with 5 Burpees – Finish the minute with Thrusters
When yo get to 100 Thrusters you are done.
Log your finis time.

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

Warm Up
3 rounds:
10 Snatch
400m
10 Burpees
20 Sit Ups

Mats
Ladders

Split Jumps 5×5 for Height

WOD
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups