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
011325
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
011025
Warm Up
3 rounds
300m
10 Push Ups
10 Air Squats
10 Sit Ups
WOD
Finish Tests
Medball (MB)
Standing Broad Jump (SBJ)
Bench Press 1 rm
121924
Students may wear any school appropriate
athletic gear to the final
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
121824
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
Jump Rope (add a zero)
121724
Day 65
Warm Up
2 Rounds
10 Ninja Rollups or 10 Inch Worms
15 Box Jump Burpees
Snatch
3×10
Cleans
5×5
WOD
Russian Swing
20 Minute Progression
DeadBugs
5×10
121625
Day 58
Warm Up
3 Rounds
100 Jump Rope
400 yd run
American Swings
3×20
Overhead Squats
5×5
WOD
Partner Up
5 Rounds
5 Deadlift (10 rep max weight)
30yd band resistance run
1 person at a time to completion
121324
Day 56
Warm Up
3 Rounds
10 Pull ups
10 Hang Clean
10 Russian Swings
10 Air Squats
Ball Slams
3×20
Cleans
3×10
WOD
20 minute Progression
Push Press
65/95
121225
Day 52
Warm Up
3 Rounds
Lunge/High Knee Pulls
10 Burpees
20 Sit Ups
10 SDLHP
Mats
Ladders
WOD
Sprint Progression
Min 1-10 yards
Min 2 – 20 yards
Min 3 – 30 yards
Min 4 – 40 yards
Adding 10 Yards every
minute until 100 yards
121124
Day 54
Warm Up
2 Rounds
1 Burgener
10 Air Squats
15 Box jumps
400
Snatch
5×5
Clean and Jerk
3×10
WOD
7×1 Overhead Squat
7×1 Front Squat
7×1 Back Squat
Crossfit Del Campo 