**************************************************
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