Day 8
Warm Up
1200m
Thrusters
3×10
Back Squat
5×5
WOD
12 15 9
Cleans 65/95
Box Dips
3x30sec
Back extensions
knee Ups
Russian Twists
012624
Day 7
Warm Up
3 Rounds
5 Wall Walks
10 Hang Cleans
15 Sit Ups
Mats
Ladders
Split Jumps
5×5
WOD
20 Min
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups
012524
Day 6
Warm Up
3 Rounds
400m
15 Air Squats
10 Back Extensions
Heel to Heel
Clean 5×5
WOD
21 15 9
Clean Pulls 95/135
Push Press 75/115
Seated Twist 3 x 30sec
012424
Day 5
Warm Up
3 Rounds
10 DeadLift
20 Sit Ups
10 Box jumps
Kettlebell Swings
3×20
Snatch
5×5
WOD
20 Rounds
5 Pull Ups
10 Push Ups
5 Air Squats
Back Extensions
3×30
012324
Day 4
Warm Up
3 Rounds
100 Jump Rope
Lunge Backwards
Lunge
5 Front Squat
1 Burgener
DeadLift
3×10
Educate
Mats
Ladders
WOD
20 yd Sprints
On the minute
Every minute
For 20 minute
012224
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
Superman
3×30 Seconds
011724
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
011623
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
122023
Students may wear any athletic apparel that is school appropriate on this day
Warm Up
10 minutes
WOD
DC Fight Gone Bad
3 Rounds
1Min Push Press 45/65
1 Min Box Jumps 20/24
1 Min SDLHP 16/24
1 Min Jump Rope (every 10 = 1)
1 Min Ball Slams 12/20
1 Min Rest
121923
Warm Up
21-15-9
Push ups
Air Squats
Sit Ups
Snatch
WOD
Height
Weight
Bench Press 1 RM
VJ
SBJ
Log them in under T2
You will be graded on do it or not.
Crossfit Del Campo 