Standard Class:

Tuesday
3:10-3:15- Warm-up
3:15-3:25- Squat clean practice
3:30-3:55-WOD: Partner “Badger”
3 rounds for time of:
30 squat cleans (95/65)
30 pull-ups
800m run
*Each Partner must contribute to clean and pull-ups. Only 1 athlete works at a time.  Both partners run 800m together
4:00-4:05- Shoulder Mobility

Thursday
3:10-3:20- Warm-up/double-under practice
3:20-3:35- Shoulder Press: 5-3-1-1-1
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 1-1-1ME @ 80-90-95-100%
WOD: “Elizabeth”
For time:
21-15-9 reps of:
Squat cleans (135/95)
Ring dips

Thursday
Barbell Strength:
Bench 1-1-1ME @ 80-90-95-100%
WOD: “Cindy”
20 min. AMRAP
5 pull-ups
10 push-ups
15 squats
OR
“Mary”
5 HSPU
10 pistols
15 pull-ups

Friday
Barbell Strength:
Deadlift 1-1-1ME @ 80-90-95-100%

Gymnastic Strength:
Tuesday Skill:Hollow Work
*With a partner, complete 2-3 sets of 3-5 lifts of plank to handstand (focus on pressing through the ground, squeeze belly, quads and glutes to prevent breaking at the hip)
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:(Complete “Cindy” or “Mary” during first half of class)
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 min. handstand practice
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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