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
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10 MINUTE WARM UP+5 MINUTE STRETCH
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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


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DRI-FIRE

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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

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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
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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

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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


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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

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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