Standard Class Monday
3:05-3:12 – CrossFit Dodgeball
3:15-3:30- EMOM 10 minutes: Back Squat 3 reps @ 70%
3:30-3:50- Partner WOD:
30 Pull-Ups (hardest progression possible where you can do no more than 8 consecutive reps—even strict, chest-to-bar, L-sit if you can do it)
50 Wall Ball Shots
50 Sit-Ups
100 Kettlebell Swings
Perform every two minutes: 10 Burpees
* Each partner does not have to complete the same number of reps; break up the reps any way you want. (So, you could do 15 pull-ups, 25 wall balls, 25 sit-ups, and 100 kettlebell swings—or one of you could do more pull-ups while the other has to do more sit-ups.) You may work at the same time. Every 2 minutes, on the minute, stop and complete 10 burpees total.
3:55-4:05- Hip Mobility

 

Standard Class Wednesday:
3:05-3:12- Med-ball tic-tac-toe
3:15-3:30- EMOM 10 minutes: Clean 3 reps @ 70%
3:30-3:55- WOD: 20 minute AMRAP:
5 Cleans (75/45)
10 Push-ups
15 sit-ups
200m run
4:00-4:05- Shoulder Mobility

Advanced Class Monday
Barbell Strength:
Bench 2-2-2-ME @ 70-80-85-90%
Then:
EMOM 10 minutes: 3 reps @ 70%

WOD:
10 min AMRAP ascending ladder
3 burpees over the bar
3 deadlifts (225/135)
6 burpees over the bar
6 deadlifts (225/135)
9 burpees over the bar
9 deadlifts (225/135)
Etc… until 9 minutes is up

Advanced Class Wednesday:
Olympic Lifting:
2 sets of Burgener warm up
1 set with PVC, 1 set with light barbell

EMOM for 9 minutes:
3 Hang Squat Snatches, 95/65 lbs

WOD:
AMRAP in 20 min. of:
400m run
3 rounds of strict “Cindy”

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

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