Standard Class:

Tuesday
3:10-3:15- “Snatch” warm-up game
3:15-3:25- Skill Practice
3:30-3:50-WOD:
*With a partner, complete as many reps as possible in 10 minutes of:
3 burpee box jump-overs (24/20”)
3 deadlifts (155/95)
6 burpee box jump-overs (24/20”)
6 deadlifts (155/95)
9 burpee box jump-overs (24/20”)
9 deadlifts (155/95)
Etc., adding 3 reps to each exercise every round.
3:55-4:05- Foot/Ankle/Heel Chord Mobility

Thursday
3:10-3:20- Warm-up
3:20-3:25- Double-under practice
3:25-3:35- hip & back extension instruction
3:35-3:50-
WOD:15:00 AMRAP:
20 cal row/bike
10 hip & back extensions
20 abmat sit-ups
3:55-4:05- Shoulder Mobility

Advanced class:

Tuesday
Barbell Strength:
Deload week; join gymnastic strength (see below)
WOD:
3 Rounds for time of:
15 Power Snatch (75/55)
15 Thrusters (75/55)

Thursday

Barbell Strength:
Deload week; join gymnastic strength (see below)
WOD: 10 min AMRAP
3 burpee box jump-overs (24/20”)
3 deadlifts (225/135) (185/115)
6 burpee box jump-overs (24/20”)
6 deadlifts (225/135) (185/115)
9 burpee box jump-overs (24/20”)
9 deadlifts (225/135) (185/115)

Friday

Barbell Strength:
Deload week; join wrestling

Gymnastic Strength:

Tuesday
Skill Practice: Box rock drill to develop stability in handstand
GWOD: 4 rounds, 1 min rest b/w rounds

Beginner
10 Knee Raises (Dip Bars)
20s Plank Open and Closed
20 Russian Twist, (No weight, L+R=1)
20s Hanging knee raise hold
10 v-up progressions

Intermediate
10 Toe-to-bar
30s Plank Open and Closed
20 Russian Twist (20lb ball, L+R=1)
30s Hanging knee raise hold
10 v-ups

Advanced
10 Strict toe-to-bar
30s Plank Open and Closed
20 Russian Twist (35lb KB, L+R=1)
30s Hanging knee raise hold
15 v-ups

Thursday
Warmup: 10 skin-the-cats
GWOD: 4 rounds, 1 min rest b/w rounds

Beginner
4 wide grip chin-ups
8 knees to elbow (or knee raises)
4 close grip chin-ups
8 skin-the-cats
4 pull-ups

Intermediate
8 Chin up Grip Head Bangers
8 Strict Toes-to-bar
4 One Arm Pull-ups, each arm
8 Skin-the-cats
4 L-Sit Pull ups

Advanced
8 Chin up Grip Head Bangers
8 Strict Toes-to-bar
4 Strict muscle ups
8 skin-the-cats
4 Typewriter pull-ups

Friday
Warmup: 2 rounds of 30s burpees, 30s mountain climbers, 30 bear crawl
GWOD(try to complete in 20 mins)

Beginner
For time:
5 ring rows
10 box push-ups
10 air squats
10 ring rows
15 box push-ups
15 air squats
15 ring rows
20 box push-ups
20 air squats
20 ring rows
25 box push-ups
25 air squats

Intermediate
For time:
5 strict pull-ups
10 push-ups
15 air squats
10 strict pull-ups
20 push-ups
30 air squats
20 strict pull-ups
40 push-ups
60 air squats
30 strict pull-ups
60 push-ups
90 air squats

Advanced
For time:
5 strict pull-ups
10 push-ups
15 air squats
10 strict pull-ups
20 push-ups
30 air squats
20 strict pull-ups
40 push-ups
60 air squats
40 strict pull-ups
80 push-ups
120 air squats

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