Standard Class Monday

3:10-3:20- Toe-touch game
3:20-3:25- Instruct plank
3:25-3:50- Partner WOD:
20-minute EMOM:
5 thrusters (95/45)
5 burpees over the bar
*Each partner has one minute to finish the reps; while Partner A completes the reps, Partner B holds a plank at top of the push-up. If the partner holding a plank drops out, the partner performing the reps must wait until the plank is established again.  Switch every minute.
3:55-4:05- Hip Mobility

 Standard Class Wednesday:
3:10-3:15- Funnel Tag
3:15-3:25- Practice Full clean with PVC
3:25-3:50- WOD:
5 rounds for time of:
400m run
10 Medicine Ball Cleans (20/14)
10 Push-ups
3:55-4:05- Shoulder Mobility



Barbell Strength:
Squat EMOM 12 minutes: 3 reps @ 70%


Gymnastic Strength:
Front uprise drill on boxes
3 hollow rocks followed by push on box to stand.

*maintain hollow body with straight legs, chest lifted up and open; should feel like your weight is pulling you forward, not.  If you finish with chest down, it’s an indication you need to drive heels harder.


GWOD: 2 rounds of:
15 pull-ups
10 toes-to-bar
10 windshield wipers
10 wide grip pull-ups
15s L-sit hold
Scaled version:\
10 pull-ups
10 knees-to-elbows
7 windshield wipers
5 wide grip pull-ups
15s L-sit progression hold


7 min AMRAP ascending ladder
2 front squats (135/75)
2 burpees over the bar
4 front squats
4 burpees over the bar
6 front squats
6 burpees over the bar
8 front squats
8 burpees over the part
Etc… until 7 minutes is up



Olympic Lifting:
2 sets of Burgener warm up
1 set with PVC, 1 set with light barbell
Pause snatch pull: 1-1-1

*use heaviest weight as possible for each set)

*Pause at each position on ascent and descent for 3 secs (1in off the floor, below the knees, above the knees, mid thigh and power position


Gymnastic Strength:

Front uprise drill on bar
Accumulate 25 swings on the bar.
*maintain hollow body with straight legs; bring toes in line with shoulders


Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5/1 pood
10 Handstand push-ups
Run 800 meters



Barbell Strength:

Deadlift EMOM 12 minutes: 3 reps @ 70%

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