Standard Class:

Tuesday
3:10-3:15- Warm-up
3:15-3:25- Skill Practice
3:30-3:50-WOD:
12 min AMRAP of:
20 Double-unders
10 Left Arm Overhead Walking Lunges (50/35)
10 Right Arm Overhead Walking Lunges (50/35)
3:55-4:05- Midline work
3 rounds for quality:
10 hollow rocks
10 v-ups
10 tuck-ups
10sec hollow hold

Thursday
3:10-3:20- Wam-up
3:20-3:25- Handstand practice
3:35-3:50- WOD:
3 rounds for time of:
15 good mornings
15 abmat sit-ups
15 burpees
15 inverted burpees
3:55-4:05- Shoulder Mobility

Advanced class:

Tuesday
Barbell Strength:
Squat 3-3-3-ME @ 60-70-75-85%
EMOM 10 min: 4 reps @ 60%
WOD:
Complete as many rounds as possible in 5 mins of:
3 Deadlifts (275/135)
7 Push Press (115/75)

Thursday
Barbell Strength:
Bench 3-3-3-ME @ 60-70-75-85%
EMOM 10 min: 4 reps @ 60%
WOD: “Filthy Fifty”
For time:
50 Box jump, (24/20”)
50 Jumping pull-ups
50 Kettlebell swings (35/26)
50 Walking Lunges
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall ball shots (20/14)
50 Burpees
50 Double-unders

Friday
Barbell Strength:
Deadlift 3-3-3-ME @ 60-70-75-85%
EMOM 10 min: 4 reps @ 60%

Gymnastic Strength:
Tuesday
Warmup: 30s Mountain Climbers, 30s Jumping Jacks
Skill Test
GWOD: Assess which progression of each exercise is challenging for you, but still possible. Perform these progressions with a brief rest between sets in order to maintain movement standards throughout.  When all sets of a given exercise are complete, move on to the next exercise.
Push-up:
Knee push-up 3×20
Push-up 4×20
Diamond push-up 4×15
Archer push-up 4×10
One arm straddle push-up 4×8
One arm push-up 4×8

Squat:
Squat 4×20
Close squat 4×20
Assisted Pistol Squat 4×15
Pistol squat 4×10

Handstand:
Incline pike push-up 4×15
Pike push-up 4×15
Decline pike push-up 4×15
Negative handstand push-up 4×10
Handstand push-up 4×10

Toe-to-bar:
Lying leg raise 4×15
Knee raise on dip bar 4×15
Leg raise on dip bar 4×15
Knees to elbow 4×15
Toes to bar 4×10
One arm knees to elbow 4×10
One arm toes to bar 4×8

Pull-up:
Ring Rows 3×15
Pull-up hold 2x15s
Pull-up 4×15
Assisted one arm chin-up 4×8
Negative one arm pull-up 3×5
Archer pull-up 3×5
One arm pull-up 3×5

Dip:
Bench dip 4×25
Assisted dip 4×20
Dip 4×15
Bent knees L-sit dip 4×12
L-sit dip 4×12
Russian dips 3×10

Thursday:
Warmup: 30s jumping jacks, 10 skin-the-cats
Workout: 4 rounds, 1 min rest b/w rounds

Beginner
4 wide, shoulder and close grip chin-ups
10 knees to elbow
4 chin-ups (wide, shoulder, close)
8 Tuck front lever raises
8 pull-ups

Intermediate
8 Chin up Grip Head Bangers
6 Windshield Wipers
8 One Arm Pull ups
15 Hanging Corner Raises
12 Inverted Row Pull ups
10 L-Sit Pull ups

Advanced
10 Archer/Typewriter Pull ups
10 Windshield Wipers
5 Muscle ups
20 Hanging Corner Raises
12 One Arm Pull ups
15 Pull up Grip Head Bangers

Friday:
Warmup:30s Jumping Jacks, 30s Mountain Climbers
Workout: 4 rounds, 1 min rest b/w rounds

Beginner
10 Knee Raises (Dip Bars)
25s Plank Open and Closed
20 Bicycle Crunches
10 Hanging Bar Crunches
10 Knees to Elbow

Intermediate
40s Boat Hold
40 Lying Leg Raises
14 Knee Raises (Dip Bars)
14 Hanging Bar Crunches
40s Plank In and Outs
6 Windshield Wipers

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