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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 … 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 … Continued

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 … Continued

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 … 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 … Continued

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 … Continued

Warm up: 3 rounds of 10 Scap Push Ups 10 Deep Squat 10 Lunges Skill: 5×5 Deadlifts WOD: for time: 21-15-9 Rowing Dead Lifts Push Ups Core: TABATA

Warm up: Jog around campus + suicide run WOD: Run a rectangle with 4 exercises along each cornet. Start with 3 reps and, at every round around the rectangle add … Continued

Warm up: 2 rounds of: 10 Banded Good Mornings 7 Push Ups 10 Banded Pull Aparts Skill: 5×5 Press WOD: 10 min. AMRAP with Dumbbbells: 15 Dead lifts 9 Squat … Continued

Warm up: Plank Plus Air Squat practice Burpees Russian baby makers Skill: 5×5 Front Squats WOD: 10 min AMRAP 6 Front Squats (empty barbell) 9 Burpees over the barbell on … Continued

Warm up: 2 rounds 400 m run Squat Stretches 400 m run Lunge Stretches Skill: Squat Jumps for distance 3 attempts for 1 leg 3 attempts for 3 jumps WOD: … Continued

Warm up: 400 m run2 rounds for quality: 5 burpees 10 Sit Ups 15 Squats Lane exercices (Inch Worms/ Crab Walk/ Burpees/ Spiderman/ Squats) Skill: suicide run (relay form) WOD: … Continued

Warm up: 3 rounds for quality 200 m run 3 Inch Worms 6 Shoulder Touches 9 Tempo Squats (3 sec. down, 1 sec. up) WOD 1: 5 min. time cap … Continued

Warm up: 400 m runLane exercices: Inch Worm Spiderman Squats Crab Walk Skills: Active Passive Hang – Swings 5×5 Pull Ups 5×5 Dips WOD: 5 min AMRAP: 400 m run … Continued

Warm up: 3 rounds for quality: 100 m run 20 Single Unders 10 Shoulder Touches Skill: 3 attempts for max set of Double Unders 1 attempt for max set Push … Continued

Warm up: Lane Exercices Inch Worm Crab Walk Spiderman Squats Lunges Burpees Skill: 1 min. max Push Ups 1 min. max Double Unders 10 min EMOM: 40 s. plank Suicide … Continued

Warm up: 400 m run 30s shoulder taps 30s air squats 30s hang on the bar 30s lunges Skill: Progression for Pull-Ups & Dips. 10 min. EMOM: 4-8 Pull Ups … Continued

Warm up: 400m light dribble 400m higher pace Skill: 7 min. EMOM 40 sec Double Under practice3 rounds: 5 squat stretch 5 lunge stretch 4 hamstring stretch WOD: 25 min. … Continued

Warm up: 3 rounds of: 20 Bottom Squat to half squats 1 min. Handstand hold 30 s. Running fast on the spot 30 s. Jumping high Skill: 4 rounds of: … Continued