Standard Class:
Monday
3:10-3:20- Warm-up
3:20-3:35- EMOM for 10 min.: 3 push press

Group A:
3:40-3:55- WOD: AMRAP in 12:00 of:
6 deadlift (165/95)
9 push-ups
12 KB front rack walking lunges (35/18)

Group B:
3:40-3:55- WOD: AMRAP in 12:00 of:
6 deadlift (205/135)
12 push-ups
18 KB front rack walking lunges (53/35)

3:55-4:05- 200m farmer’s carry (53/35)

Wednesday
3:10-3:15- Warm-up
3:15-3:25- Skill Practice

3:30-3:50- WOD
Group A:
20 min AMRAP of:
8 hanging knee-raises
10 hang clean and jerks (75/45)
200m run

Group B:
20 min AMRAP of:
8 toes-to-bar
10 hang clean and jerks (95/65)
200m run

3:55-4:05- Midline work
3 rounds for quality:
10 hollow rocks
10 v-ups
10 tuck-ups
10sec hollow hold

 

Advanced class:
Monday
Barbell Strength:
4:10- 4:35-
Deadlift 1-1-1-ME @ 80-90-95-100%
EMOM 10 min: 2 reps @ 80%

4:40-4:55
WOD: “Helen”
3 rounds for time of:
400 meter Run
21 kettlebell swings (53/35)
12 pull-ups

5:00-5:05- Shoulder mobility

 Wednesday
Oly Strength:
4:10- Burgener warm-up 1xPVC, 1xBarbell
4:15- Front squat 2-2-2-2-2 at 80% 1RM
4:30- Power Clean + Jerk Dip + Jerk: 1-1-1
4:40- Full Clean: 1-1-1

4:50- WOD: 19.2:
8 min AMRAP + bonus time:
25 toes-to-bars
50 double-unders
15 squat cleans (135/85)
25 toes-to-bar
50 double-unders
13 squat cleans (185/115)

Time extends 4 min each time round is completed.  Reps decrease, load increases
Rd. 3- 11 cleans (225/145)
Rd. 4-  9 cleans (275/175)
Rd. 5-  7 cleans (315/205)

*Scaled: hanging knee raises & single-unders
Cleans for men: 95, 115, 135, 155, 185
Cleans for women: 55, 75, 95, 115, 135

Friday
No Class

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