Day 6
Warm Up
3 Rounds
400m
15 Air Squats
10 Back Extensions
Heel to Heel

Clean 5×5

WOD
21 15 9

WOD
Clean Pulls 95/135
Push Press 75/115

Seated Twist 3 x 30sec

Day 5
Warm Up
3 Rounds
10 DeadLift
20 Sit Ups
10 Box jumps

Russian Swings
3×20

Snatch 
5×5

WOD
20 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats

Back Extensions 3×30

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

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 it

Superman 3×30 Seconds

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

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

Warm Up
3 Rounds
10 Bench Press
10 Lunges
10 Sit Ups
10 Air Squats

Fitness Testing
Bench Press
Height
Weight
Kneeling Med Ball throw
Standing Broad jump
Log All Scores

Warm Up
3 Rounds
200m
10 Push Ups
10 Pull Ups
10 Sit Ups
10 Air Squats

Fitness Testing
Bench Press
Height
Weight
Kneeling Med Ball throw
Standing Broad jump
Log All Scores

Day 45
Students may wear any school appropriate
athletic gear to the final
NO BACKPCKS allowed in Weight room. We will be returning to Lockerroom to turn in Locks upon completion.

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