Standard Class:

Tuesday
3:10-3:25- Warm-up/pull-up practice
3:30-3:45-WOD: Open 19.4
For total time:
3 rounds of:
10 snatches (95/65), (65/45)
12 bar-facing burpees
Rest 3 minutes
Then, 3 rounds of:
10 bar muscle-ups (pull-ups)
12 bar-facing burpees
3:50-4:00- 3 rounds for quality of:
15s closed plank hold
15 right side plank reach-throughs
15s open plank hold
15 left side plank reach-throughs
3:55-4:05- Shoulder Mobility

Thursday
3:10-3:20- Wam-up, running drills
3:20-3:35- 10x :30 running, :60 rest until form or pace deteriorates
3:40-3:55-WOD: 100 wall balls for time (20/14)
3:55-4:05- Hip/Back Mobility

Advanced class:
Tuesday
Barbell Strength:
Squat 3-3-3-ME @ 60-70-75-85%
EMOM 10 min: 4 reps @ 60%
WOD: Open 19.4
For total time:
3 rounds of:
10 snatches (95/65), (65/45)
12 bar-facing burpees
Rest 3 minutes
Then, 3 rounds of:
10 bar muscle-ups (pull-ups)
12 bar-facing burpees

Thursday
Barbell Strength:
Bench 3-3-3-ME @ 60-70-75-85%
EMOM 10 min: 4 reps @ 60%
WOD: “Grace”
For time:
30 clean and jerks (135/95)

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

Gymnastic Strength:
Tuesday
Skill:Bar muscle-up practice
4 rounds of 5 kip swings (focus on less is more; tight & controlled shapes; tension = power = efficiency)
Workout: 4 rounds, unbroken, resting 30sec after each round:

Beginner
5 sec hollow hold
5 sec hollow rock
5 v-ups
5 sec hollow hold

Intermediate
7 sec hollow hold
7 sec hollow rock
7 v-ups
7 sec hollow hold

Advanced
10 sec hollow hold
10 sec hollow rock
10 v-ups
10 sec hollow hold

Thursday:
Skill: 3 rounds for quality of:
15s closed plank hold
15 right side plank reach-throughs
15s open plank hold
15 left side plank reach-throughs
Workout:
Accumulate 5:00 of handstands (or 5x max effort hold, resting 30s after each)
Accumulate 5:00 of L-sit hold (or 5x max effort, resting 30s after each)
Accumulate 2:30 of both left and right back scale (or 3x max effort)

Friday:
Skill: 10 skin the cats
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 3×1

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