Day 8
Warm Up
1200m
Thrusters
3×10
Back Squat
5×5
WOD
12 15 9
Cleans 65/95
Box Dips 3x30sec
3×30 Sec
Back Extenions
knee Ups
Russian Twists
090325
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
090225
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
082925
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
082825
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
082725
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
082625
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
082525
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
060325 – 060425
Senior Finals – we will all be taking the final together as we do not want to break the community apart. This means all students will be performing during senior finals.
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
060225
Day 78
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
JumpRope (add a zero)
Crossfit Del Campo 