Standard Class:

Tuesday
3:10-3:25- Warm-up/pull-up practice
3:30-3:50-WOD: Open 19.5
For time:
33-27-21-15-9 reps of:
Thrusters (95/65) (65/45)
Chest-to-bar pull-ups (jumping pull-ups)
*20:00 time cap
3:50-3:55- 4 rounds, unbroken:
5s hollow hold
5s hollow rock
5 v-ups
*rest 30s after each round
4:00-4:05- Shoulder Mobility

Thursday
3:10-3:20- Warm-up/double-under practice
3:20-3:35- “Rowling” game
3:40-3:55-WOD: “Annie”
For time:
50-40-30-20-10 reps of:
Double-unders
Sit-ups
3:55-4:05- Hip/Back Mobility

Advanced class:
Tuesday
Barbell Strength:
Squat 2-2-2-ME @ 70-80-85-90%
WOD: Open 19.5
For time:
33-27-21-15-9 reps of:
Thrusters (95/65) (65/45)
Chest-to-bar pull-ups (jumping pull-ups)
*20:00 time cap

Thursday
Barbell Strength:
Bench 2-2-2-ME @ 70-80-85-90%
WOD: “Annie”
For time:
50-40-30-20-10 reps of:
Double-unders
Sit-ups

Friday
Barbell Strength:
Deadlift 2-2-2-ME @ 70-80-85-90%

Gymnastic Strength:
Tuesday (Complete 19.5 during first half of class)
Skill:Arch hold/Arch rock (accumulate 1:00 arch hold and 1:00 arch rock)
Workout: 4 rounds, unbroken, resting 30sec after each round:

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

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

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

Thursday:
Skill:5 rounds of 4 second ring row (4s up, 4s hold, 4s down, 4s hold)
Workout: 3 rounds for quality:

Beginner
7 bench dips
20s hold in top of dip
7 push-ups
20s hold in bottom of dip

Intermediate
10 ring dips
30s hold in top of dip
10 push-ups
30s hold in bottom of dip

Advanced
12 ring dips
40s hold in top of dip
12 push-ups
40s hold in bottom of dip

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.

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