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Warmup: round around the hill, mountain climbers, Jumping Jacks, Technique: Squats, Push Ups WOD: for time, 5 times, max. 20 min. 10 Push-Ups 20 Tuck Jumps 30 Sit-Ups 40 Air Squats 30 sec. plank Cooling down: some stretching

Warmup: 3 min. of rowing/ cycling, 4 Turkish get-up Technique: Kettlebell swings & Goblet Squats WOD: 24 min. EMOM. 50 sec., 10 sec. rest: Sit-Ups Box Jumps Push-Ups Kettlebell Swings Goblet Squats Rest

Warmup: 3 min machines., 10 min. drills Technique: Overhead Press WOD: 10 min. AMRAP (as many rounds as possible) 15 Burpees 10 Lunges, plate of weight Push Out 5 Seated Overhead Presses with plate of weight

Warmup: 3 min. machines Technique: Air Squats & Front Squats WOD: 10 min. AMRAP (as many rounds as possible) 5 Push-Ups 10 Sit-Ups 15 Air Squats

Warmup: 3 min. machines WOD: Dumbbell Deadlifts Dumbbell High-Cleans Dumbbell Jerk Double Unders Kettlebell Swings Goblet Squats Box Jumps Pull-Ups Sit-Ups Push-Ups Hand-Stand Holds Sled Push

Warmup: 3 min. machines 10 Air Squats + Rotation 10 Downward facing dog + upward facing dog 10 Push-Ups Technique: Clean ‘n Jerks WOD 1: Dumbbell DT & Burpees 10 min. time cap 21 Burpees 12 Dumbbell Deadlifts 18 Burpees 9 Dumbbell High Pull Cleans 15 Burpees 6 Dumbbell Shoulder-to-Overheads  12 Burpees WOD 2: Dumbbell … Continued

Warmup: 2 min. machines 10 Push-Ups 20s. Active Hangs 10 Band Pull Aparts 10 Banded Good Mornings Technique: Bench Press WOD: EMOM w: Sled Push Sand bag Carry Slam Balls Rope climbs

Warm up: 400 m run (half way over the hill, and back) 3 rounds – on place: 3 Inch Worms 10 Shoulder Taps (5 each side) 10 Squat reaches (5 each side) Dead by (10 min.): (warm up: active/ passive hangs and scapular push ups) So first min. 1 Pull Up & 1 Push Up, … Continued

Warm up: 2 min machine (rowing/ skiing/ assault bike) 20 Lunges 20 Squat Rotations 20 s. Wrist Rotations 20 Super mans Skill: Back Squat BAMF WOD: 21 – 15 – 9: Back Squats Front Squats Overhead Squats

Warm up: 2 rounds: Run 200 m 10 kettle bell good mornings 10 Goblet Squats 10 Kettle bell High Pulls Skill: Sumo Deadlift High Pull WOD: 25 min. AMRAP 50 Wall Balls 20 Push Ups 50 Bird Dogs 20 Sumo Deadlift High Pull 50 Sit Ups 20 Front Squats 50 Burpees over barbell Core: Tabata

Warming up: Practice with stick and barbell for snatches Skill: Snatches WOD: 6 min AMRAP 2 Barbell Snatches 2, 4, 6 (adding two each round)…x burpees

Warm up: Run around campus Bring Sally Up WOD 1: Jump with as less jumps as possible 15 meters (on two feet) Do burpees (the same number of jumps) at the other side Jog back 15 Box Jumps WOD 2: 4 min. sprint relay, with 3 people in one lane. One runs to the other … Continued

Warm up: 2 rounds 200 m run 10 Broad Jumps 10 Pike Push-Ups 20 Mountain Climbers Skill: 5×5 Push Jerk WOD: BAMF V2 – for time 21 Push Jerks 15 Push Presses 9 Strict Presses

Warm up: 10 Pass Throughs 20 s. Downward facing dogs 20 s. Upward Facing dog 10 Russian Baby Makers Skill: 5×5 Overhead Squats WOD: 10-9-8-7-6-5-4-3-2-1: Box Jumps Overhead squats Kettle bell swings Core: Tabata

Warm up: air squats Skill: Hollow Arch Swings WOD: Sit-Up Cindy – 20 min. AMRAP 5 Pull-Ups 10 Push-Ups 15 Air Squats 20 Sit-Ups

Warm up: 400 m runLane exercices: Air Squats Lunges Burpees Crab Walk WOD 1: 7 min AMRAP: 10 Push-Ups 20 Lunges (10 each side) 30 Jumping Jacks WOD 2: 7 min AMRAP: 5 Burpees 10 Plank to Push-Up (position) 15 Sit-Ups WOD 3: 7 min AMRAP: 5 V-Ups 20 mountain climbers (10 each side) 15 … Continued

Warm up: Run around the church 5 Wall walks 5 Push Ups 7 Inch Worms Skill: Push Press WOD: 20 min. AMRAP 400/ 200 m run 15 Dumbbell Push Press 20 Pull Ups CORE: TABATA

Warm up: Run around the church 20 air squats 10 push ups 5 burpees Skill: Medicine ball clean/ rowing WOD: 15 min. EMOM (work 40 s., rest for 20s.) Rowing Medicine ball cleans Wall Balls Core: TABATA