Standard Class:<\/p>\n
Monday
\n3:10-3:20- \u201cSnatch\u201d warm-up game
\n3:20-3:35- 10 EMOM, 3 back squats
\n3:40-3:55- WOD:
\nWith a partner, as many reps as possible in 10 min of:
\nBack squat (95\/65)
\n200m run
\n*Partner A performs back squats while partner B runs.
\nScore= total number of squats<\/p>\n
4:00-4:05- Quad Mobility<\/p>\n
Wednesday
\n3:10-3:20- CF dodgeball warm-up
\n3:20-3:30- Skill practice, double-under\/pull-ups\/rope climb
\n3:30-3:35- hip & back extension instruction
\n3:35-3:55- WOD: 15:00 AMRAP:
\n20 cal row\/bike (sub 400m run)
\n10 hip & back extensions (sub KB good mornings)
\n20 AbMat sit-ups<\/p>\n
4:00-4:05- Couch stretch, 2 min. each side<\/p>\n
Advanced class:<\/p>\n
Monday
\nBarbell Strength:
\nDeload week; join gymnastic strength<\/p>\n
WOD:
\n10:00 AMRAP
\n10 handstand push-ups, 6 in. deficit
\n400m run
\n30 single-leg squats, alternating<\/p>\n
Wednesday
\nOly Strength:
\nBurgener warm-up 1xPVC, 1xEmpty bar<\/p>\n
Snatch Deadlift + High Hang Power Snatch + Low Hang Power Snatch + Power Snatch: 1-1-1-1-1
\n*Low hang from below knees<\/p>\n
WOD:
\n20:00 AMRAP
\n5 power snatches (115\/75)
\n7 toes-to-bar
\n9 box jumps (24\u201d\/20\u201d)<\/p>\n
Friday
\nBarbell Strength:
\nDeload week; join gymnastics strength<\/p>\n