Courtesy of Ultimate Crossfit 5 Rounds 50m KB Farmer’s Walk (1.5/1) 25 Abmat Sit-ups 10 Box Jumps (30/24) Heavy Bag Spring 5 x 50 Meters ********************************* Dri-Fire(Rifle) ********************************* Jeanna's Class

AM WOD 5 Minute Warm up 30 Minute Run 10 Minute Stretch **************************************** **************************************** PM WOD 5 Minute Stretch/10 Minute Warm Up **************************************** A1: Snatch to Push Press - 10 x 5 (115lbs) B2: Weighted Chin Up - 10 x 5 (20 LBS) B1: Sledgehammer Swings/Tire Flips - 10 to 1 (35lb) B2: Tiger bend Push Ups - 10 to 1 C1: Plank - 60/45/30/15sec C2: Ab Walk out - 10/7/5/3 **************************************** 15 Minute Stretch Cool Down **************************************** Dri-fire **************************************** Jeanna's Class

PM WOD
**************************************************
10 MINUTE WARM UP+5 MINUTE STRETCH
**************************************************
A1: 5 MINUTE SHADOW BOXING
A2: 5 MINUTE SHADOW BOXING(WITH LIGHT WEIGHTS)

B1: 3 RDS X 1 MIN PER EX.+1 MIN. REST B/T SETS
PLYO PUSHUP
SINGLE ARM MED BALL THROWS
BALL SLAMS

B2: AGILITY LADDER DRILLS
2FT EACH SQ.
2FT IN 2FT OUT EACH SQ
SLOLEM
LATERAL SHUFFLE 1 IN 1 OUT
LATERAL SHUFFLE 2 IN 2 OUT

B1: 3 RDS X 1 MIN PER EX.+1 MIN. REST B/T SETS
LATERAL BARRIER JUMP
LATERAL HIGH HOPS
BOX JUMPS


****************************************
DRI-FIRE

*****************************************
SPARRING

PM WOD
**************************************************
WARM UP
A: Switch Bear Crawl - 4 x 50-100ft
B: Crippled Monkey - 4 x 50-100ft
C: Brazilian Get Up - 4 x 15
D: Monkey / Roll / High Knee Jump - 4 x 10
E: Crippled Monkey / Roll / Pistol - 4 x 10

**************************************************
A1: RING PUSH UP 5 X 10RPS
A2: RING PULL UPS 5 X 10RPS

B1: RING ASSISTED PISTOLS 3 X 8RPS EACH LEG
B2: TRICEP EXTENSIONS 3 X 8RPS
B3: RING TRICP EXTENSION 3 X 8 RPS
B4: RING CURLS 3 X 8 RPS

C1: JUMP ROPE 5 MINUTES
**************************************************
DRI-FIRE PISTOL
**************************************************
JEANNA'S CLASS

10 MINUTE WARM UP+5 MINUTE STRETCH
**************************************************
ROW 1000M

A1: LAWNMOWER EXT. X 8 EACH DIR.
A2: JUMP SQUAT X 20
A3: PUSH UP(CLAP) X 15
A4: BODY ROW(DECLINE) X 15

B: DECK SQUAT 2 X 20

BAS 2 X 5 RDS MUAI THAI

**************************************************
15 MINUTE STRETCH

PM WOD
**************************************************
A1: Alternating Kettlebell Swings - 3 x 10
A2: Alternating Kettlebell High Pull - 3 x 10
B1: Sandbag Shouldering - 3 x 10 ES
B2: Sandbag Get Up - 3 x 5 ES
C1: Macebell 360 - 3 x 10 ES
C2: Walking the Plank - 3 x 10


15 MINUTE STRETCH
**************************************************
DRI-FIRE PISTOL
**************************************************
JEANNA'S CLASS

AM WOD
**************************************************
10 MINUTE WARM UP+5 MINUTE STRETCH
**************************************************
1.0 MILE RUN
A1: 1 HANDED SLEGHAMMER SLAM
3 X 20 EACH ARM

B1: CLAPING PUSH UP
2 X MAX
B2: BODY WEIGHT SQUAT
2 X 50
B3: JUMPING JACKS
2 X 100
**************************************************
15 MINUTE STRETCH

**************************************************
10 MINUTE WARM UP+5 MINUTE STRETCH
**************************************************
AGILITY DRILLS
A: WORM - PEAK OUT R/L - KIP TO FEET
4 X 60 SECS
B1: MONKEY DRILL
4 X 30 SEC
B2: SEATED SIDE ROLL
4X 30 SEC
B3: ALTERNATING ROLLING PISTOL
4 X 30 SEC
**************************************************
A: RING ROW (WEIGHTED) 3 X 5
B: CLEAN AND PRESS 3 X 5
C: TURKISH GET UP 3 X 5
E: SWING: 2 X 10

3 SETS X 60 SECS PER EX.
F1: RING FLY
F2: RENEGADE ROW
F3: WINDMILL
F4: SPRAWL

5 sets 200 m sprints

15 MINUTE STRETCH
**************************************************
DRI-FIRE PISTOL
**************************************************
JEANNA'S CLASS

PM WOD
**************************************************
10 MINUTE WARM UP+5 MINUTE STRETCH
**************************************************
UPPER CIRCUIT-REST 30 SECS BTW SETS
20RPS X L&R KNEE TO ELBOX
20RPS X L&R FRONT ARM REACHERS
L&R SIDE CRAWL
20RPS X L&R SCORPIONS
20RPS X HAND WALKOUTS

HANGING WORKOUT -REST 30 SECS BTW SETS
20RPS X HANGING KNEE RAISES
20RPS X HANGING SIDE RAISES
20RPS X SINGLE LEG RAISES
20 RPS X HANGING L RAISES
5 MUSCLE UPS

ABS WORKOUT - REST 30 SECS BTW SETS
20 SITUPS
20 COMPOUND CRUNCHS
20 HIP RAISES
20 V UPS
20 SIDE RAISES


**************************************************
15 MINUTE STRETCH
**************************************************
JEANNA'S CLASS

10 MINUTE WARM UP+5 MINUTE STRETCH

4 SETS 50M SPRINTS
2 SETS 100M SPRINTS


Explosive Circuit (4 Rds for Time)
10 Knee Clean and Press
10 Knee Box Jumps
10 Wall Ball
10 K2E
10 x 1 Ring Laying Pulls

15 MINUTE STRETCH

10 MINUTE WARM UP+5 MINUTE STRETCH

BODY WEIGHT FRAN
21-15-9
PULL UPS - BURPEES
6 SETS 50M SPRINTS
15 MINUTE STRETCH
**************************************************
JEANNA'S CLASS

10 MINUTE WARM UP+5 MINUTE STRETCH

Bench Press @ 155lbs +
Deadlift @ 185 lbs +
Front Squat @ 185 lbs
10-9-8-7-6-5-4-3-2-1 reps of each


1000M Row @ 90% Effort

15 MINUTE STRETCH





15 MINUTE STRETCH

AM WOD
**************************************************
10 MINUTE WARM UP+5 MINUTE STRETCH
**************************************************
3.0 MILE RUN
**************************************************
15 MINUTE STRETCH

**************************************************
PM WOD
**************************************************
10 MINUTE WARM UP+5 MINUTE STRETCH

2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat(25LBS Kettlebell)
**************************************************
Work up to Medium Deadlift
**************************************************
Max Reps DL @ 185# Test
**************************************************
10x Medium Push Press +
3x (60sec Work/30sec Rest) Row (Hard) +

15 MINUTE STRETCH
**************************************************
DRI-FIRE RIFLE BARRACADES
**************************************************
JEANNA'S CLASS

AM WOD
**************************************************
10 MINUTE WARM UP+5 MINUTE STRETCH
**************************************************
2.0 MILE RUN
**************************************************
15 MINUTE STRETCH

**************************************************
PM WOD
**************************************************
10 MINUTE WARM UP+5 MINUTE STRETCH

3 RDS FOR TIME
50 METER TIRE FLIP
20 BOX JUMPS
15 BURPEES

5 MINUTE REST

3 RDS FOR TIME
20 SITUPS
10 KNEE TO CHEST
20 WALKING LUNGES
10 HOLLOW ROCKS


15 MINUTE STRETCH
**************************************************
DRI-FIRE PISTOL
**************************************************
JEANNA'S CLASS

Just getting back into the routine

Stretch 5 Minutes

Run 1 Mile

1/2 Barbara

5 Rds For Time
10 Pull Ups
15 Push Ups
20 Situps
25 Squats
Rest 1 Minute Between Sets

Run 1 Mile

Stretch 15 Minutes

10 MINUTE WARM UP+5 MINUTE STRETCH
**************************************************
3 MILE RUN(Every Minute do 5 Burpees)
**************************************************
4 rounds for time(With 40LBS Ruck)
20 Squats
15 Situps(Ruck on Front)
10 Pushups(Ruck on Back)
5 pullups(Dead Hang)
run 400 meters
**************************************************
15 MINUTE STRETCH
**************************************************
DRI-FIRE PISTOL & RIFLE
**************************************************
JEANNA'S CLASS

15 MINUTE STRETCH
**************************************************

10 MINUTE WARM UP+5 MINUTE STRETCH
**************************************************
2 MILE RUN
**************************************************

Explosive Circuit (4 Rds for Time)
10 Knee Clean and Press
10 Knee Box Jumps
10 Wall Ball
10 K2E
10 x 1 Ring Laying Pulls


**************************************************
15 MINUTE STRETCH
**************************************************
DRI-FIRE RIFLE-Baracades
**************************************************

10 MINUTE WARM UP+5 MINUTE STRETCH

3 MILE RUN
**************************************************
21,18,15,12,9,6,3 rep rounds for time:
Parralette in and outs
GHD Sit Ups
Double Unders

**************************************************
15 MINUTE STRETCH
**************************************************

10 MINUTE WARM UP+5 MINUTE STRETCH
**************************************************
3 Mile Run

FRAN
21-15-9
Thursters & Pull Ups
**************************************************
15 MINUTE STRETCH
**************************************************
DRI-FIRE PISTOL
**************************************************

10 MINUTE WARM UP+5 MINUTE STRETCH
**************************************************
Close Grip Bench Press - 5,3,2,5,3,2

**************************************************
5 rds for time:
10 - Clean and Press from Knees (Jon Jones)
10 knee jumps + box jumps - 24"
10 wall balls - 20# to 10 ft
15 double unders
**************************************************
15 MINUTE STRETCH
**************************************************
DRI-FIRE RIFLE
**************************************************
JEANNA'S CLASS

10 MINUTE WARM UP+5 MINUTE STRETCH
**************************************************
21,18,15,12,9,6,3 rep rounds for time:
Parralette in and outs
GHD Sit Ups
Double Unders
**************************************************
15 MINUTE STRETCH
**************************************************
JEANNA'S CLASS

10 MINUTE WARM UP+5 MINUTE STRETCH
**************************************************
Squat Clean - 3,3,3,3,3;

**************************************************
5 sets:
7 front squat
10 Jon Jones Dumbell Squats(Low Weight)
Row 150 m @ 100%
REST 1 MINUTE
**************************************************
15 MINUTE STRETCH
**************************************************
DRI-FIRE PISTOL
**************************************************
JEANNA'S CLASS

Pushup and Heavy bag Circuit - Repeat 3x
Ring Pushups: x15

Heavy Bag (hard Punches): x50 Jabs(1 Combo)

Ring Torso Twists: x15

Heavy Bag (hard Punches): x40 Jab Cross (2 Combo)

Ring Pushups: x15

Heavy Bag (hard Punches): x30 Jab Cross Hook(3 Combo)

Ring Torso Twist: x15

Heavy Bag (hard Punches): x30 Jab Cross Hook Cross(4 Combo)

Sandbag Grapplers Circuit - Repeat 3x
x5 Getups

x5 Clean and Presses

x5 Military Presses

x5 Shoulder Squats

x5 Lounges Each Leg

x5 Torso Rotations

x5 Zercher Good Morning

x5 Pullthroughs or Swings

x5 Front Squats

Circuit Training

1 Bench Press(85LBS)
2 Two combination with Left High Rd
3 Burpies
4 Hand Stand Hold
5 Four Combination with Left Knee
6 One Minute wall sit with weighted Arm Extension
7 Same as Above Reverse Leg
8 Ground and Pound Mat
9 Bag Hip Throw
10 Bear Crawl Down Drive Way

Rest 5 Mintes (Dri Fire) Repeat

*******************************************************
Rock Climb at Gym