Day 46
Warm Up
2 Rounds
10 Hang Clean
10 Push Up
10 Sit Ups
400m

Burgeners x 3
Cleans 5×5

WOD
20 Minute
Air Squat Progression
Add 1 rep per minute 
For 20 Minutes
*sit on Ball

Day 45
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

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)

Fight Gone Bad Explanation

Day 30
Warm Up
15 Thrusters
10 SDLHP
15 Sit ups
10 Back Extensions

Mats
Ladders

Depth Jumps
5×10

WOD
200m
50 Air Squats
200m
40 Air Squats
200m
30 Air Squats
200m
20 Air Squats
200m
10 Air Squats

Day 28
Warm Up
3 Rounds
Med Ball Lunge and Twist><
10 Burpees
10 Push Press
10 Hip Extensions GHD?

Mats
Ladders

WOD
25 Minutes
40m Sprints
On the minute
Every Minute

Day 27
Warm Up
10 Ball Push ups
10 Push Press
10 American Swings
10 Seated Rope Climbs

Thrusters
3×15

Cleans
5×5

WOD
3 Rounds
21 Russian Swings 20/24
21 Push ups
400m

100 Sit ups

Day 26
Warm Up
2 Rounds
10 Wall Balls
20 Sit Ups
10 Overhead Squats
15 Russian Swings

Snatch Balance 3×5
Split Jerk  5×5

WOD
50-40-30-20-10
Push ups
Pull Ups

Medball Lunge and Twist
4 Lengths

Day 25
Warm Up
2 Rounds
10 Burpees
10 Box Jumps
10 DeadLifts
20 Sit Ups

Mats
Ladders

WOD
20 Minutes
Run 100
Jog 50
Walk 50
21Air Squats
21 Sit ups
21 Air Squats

Day 24
Warm Up
400m
10 Box jumps
Walking Lunge
Backwards
400m

Russian Swings
3×20
Front Squat
5×5

WOD
5 Rounds
15 Overhead Squats 45/65
400m