Warm Up

• 100 Jump Ropes
• 10 Walking Lunges
• 10 Push Ups

x3

WOD

• 21-15-9
• 115# Back Squats
• Push Ups
• 45# KB Swing

WOD

• 25 Inverted Burpees The Inverted Burpee: starting supine, kip (or sit-up and roll) to standing, kick-up to handstand. This burpee derivative involves similar amounts of work and greater skill than the traditional burpee.
• 25 Pull ups
• 25 Burpees

5 rounds for time

Instructors WOD

• KB Clean
• KB Snatch
• Manmakers
• OH Squat
• Forward Roll – Gymnastics

One Hour Group Cycling

“Fight Gone Bad”

Fight Gone Bad

Revolution

• 25 minute cycle
• 25 1 arm clean/push press (l)
• 25 1 arm clean/push press (r)
• 25 45# KB Swing
• 25 45# OB Thrusters
• 25 Knees to Elbows
• 25 14# Wall Balls
• 25 Plyo box hops

WOD

• 10 sets 4 times
• 25# thrusters
• 1 arm weighted 25# lunges (l/r)
• DB bear crawls

Warm Up

• 100 jump ropes
• 30 squats, 20 rollouts, 10 overhead squats

WOD

• 21-15-9
• KB Clean (each arm)
• KB Snatch (each arm)
• Goblet squats
• OB Rollouts

Power Cycling – MPO (maximum power output)

Warm Up

• Jump Rope
• Squats
• Rollouts

WOD

“Rock the Vote!”

• 30 of each
• Burpees
• Back Squat
• Snatch L/R
• Hang Power Cleans
• Weighted Lunges
• Ring Dips
• DH Pull Ups
• Barbell Rollouts
• Double Unders

WOD (with Feng)

• 10-8-6-4-2-1
• Manmakers 25#
• Waiters Walk 25# down & back

Warm Up

• 50 jump rope
• 50 KB swing
• 25 KB situps

WOD

• 21,18,15,12,9,6,3,1
• Lunging Thruster 20#
• Burpee Box Jump
• Ring Pushup

Warm Up

• 2 mile run – 9 minute pace

WOD

• 20 pullups
• 20 pushups
• 30 ab crunches
• 50 squats

x3

Jumping Clinic with Jennifer Erwin – Cross Country Eventer – Canadian Olympic Reserve Team