Warm Up
2 Rounds
10 Hang Cleans
10 Push Ups
10 Sit Ups
400m

Cleans 5×5
Snatch Complex x 3

WOD- Testing
Bench Max
400m
Standing Broad Jump
Med Ball Throw
Vertical Jump
Record All Scores

Warm Up
Burgener x 4

Mats
Ladders

WOD- Testing
400m
Vertical Jump (VJ)
Standing Broad jump (SBJ)
Med Ball (MB)
Record Scores

Warm Up
3 Rounds
10 Hang Cleans
20 Sit ups
10 Back Extensions

Thrusters 3×20
Front Squat 5×5

WOD
21-18-15-12-9
Push Press 45/65
Pull Ups

Warm Up
3 Rounds
400m
Lunge
10 Push Press
10 Sit ups

Snatch 5×5
Wall Balls 3×20

WOD
25 Box jumps
21-15-9
Push Ups
Pull Ups
Air Squats
Sit ups
25 Box jumps

Warm Up
2 Rounds
10 Burpees
10 Sit ups
10 SDLHP
100 Jump Rope

Russian Swings 3×20
Strict Press 5×5

WOD
10 Snatch
20 Clean
30 Push Press
40 Back Squat
50 Clean Pulls
60 Box jumps
70 Tricep Dips
80 Push Ups
90 Air Squats
100 Sit Ups

Warm Up
3 Rounds
1 Burgener
5 Pull Ups
10 Air Squats
75 Jump Rope

Over Head Squats 5×5
Thrusters 3×10

WOD
400m
50 Air Squats
400m
40 Air Squats
400m
30 Air Squats
400m
20 Air Squats
400m
10 Air Squats

Warm Up
4 Rounds
10 Burpees
10 Box Jumps
10 Sit ups
10 Back Extensions

Mats
Ladders

WOD
30 min
100m Sprint
21 Air Squats
21 Sit ups
21 Push Ups

Warm Up
3 Rounds
Gorilla/ Army Crawl
400m
10 Box jumps
5 Hang Cleans

Push Press 5×10
Cleans 5×5

WOD
50-40-30-20-10
Push Ups
Sit Ups
Air Squats
10-9-8-7-6
Pull Ups

*Students may wear any athletic apparel they want as long as it is school appropriate. Dress for fitness and range of motion.

Warm Up
800m

WOD
DC Fight Gone Bad
3 Rounds for total Reps
1Minute Push Press 45/65
1Minute Box Jumps 20″/24″
1 Minute SDLHP 16/24
1 Minute Jump Rope (every 10=1)
1 Minute Ball Slams 12/20
1 Minute Rest

Total Reps
300=5

Warm Up
1600m Run

Choice 5×5
Choice 3×15

WOD – Qualifier
21-15-9
Push Press 45/65
Box Jumps 20/24
SDLHP 16/24
Jump Rope (add a 0 to numbers)
Ball Slams 12/20