
Warm Up: 2 x 250 m row, 2 rds barbell complex [ 3 clean pulls, 3 high pulls, 3 high hang clean, 2 push jerk, 2 split jerk ]
Skill Focus: Push Press
Skill Focus: Push Press
Warm Up: 15 yd crab walk, speed ladder, 15 sit ups, 15 yd plank walk, 15 yd back pedal
Skill Focus: Thrusters
WOD:
21-15-9-3
Dumbbell Thrusters
Burpees
Buy Out: Skin the cat practice
Game!!
Skill Focus: Thrusters
WOD:
21-15-9-3
Dumbbell Thrusters
Burpees
Buy Out: Skin the cat practice
Game!!
Warm up: 2 mins jumprope, class turf warm up, high kneew, butt kicks, skips, broad jumps, arm swings
Skill Focus:
4x6 Weighted pull-ups AHAP
WOD:
50-40-30-20-10
Double unders
Skill Focus:
4x6 Weighted pull-ups AHAP
WOD:
50-40-30-20-10
Double unders
Warm Up: 15 jump squats, 20 total mtn clmbrs; 2x: 8 ea 1 arm snatches, 1 arm swings, 8 kips (no pull up, just re grip ea time)
Mobility/Stability: coach's choice ea class
Skill Focus: High Hang Power Snatch
Mobility/Stability: coach's choice ea class
Skill Focus: High Hang Power Snatch
Warm Up:
25 yard bear crawl, 10 mountain climbers, 25 yard sprint, 10 squats, 50 yard skip
Skill Focus: Push Press and Swings
WOD:
10min AMRAP of:
10 push press
10 swings
10 box jumps
25 yard bear crawl, 10 mountain climbers, 25 yard sprint, 10 squats, 50 yard skip
Skill Focus: Push Press and Swings
WOD:
10min AMRAP of:
10 push press
10 swings
10 box jumps
Warm Up: 400 m run/row, 1 min kb sq hold, 1 min fr band stretch r, 1 min kb sq hold, 1 min fr band stretch l, 30 s kb sq hold
Skill Focus: Front Squat w/ a pause
warm up to 70%*
Skill Focus: Front Squat w/ a pause
warm up to 70%*
Levels 2 & 3
25 pull ups
50 tire flips
50 push ups
50 box jumps 24”/20”
50 bb wipers or evil wheels
50 single arm clean and press 35#/25#
25 chin ups
Level 1
15-25 pull ups
35-50 tire flips
25 pull ups
50 tire flips
50 push ups
50 box jumps 24”/20”
50 bb wipers or evil wheels
50 single arm clean and press 35#/25#
25 chin ups
Level 1
15-25 pull ups
35-50 tire flips
Warm up: 300 m row; 10 pvc pass thrus, windmills, good mornings, ohs, thrusters; 2 x 5 burpees, 5 scapular push ups, 10 ball slams, 7 wall balls
Mobility: squat holds, down dogs, hanging from bar
Mobility: squat holds, down dogs, hanging from bar
Warm up: 400 m run; 2 x 20 fr db lunges, 8 bo rows, 8 dips, 25 mtn clmbrs
Skill Focus: Trunk Strength & Double Unders
2-3 RNFT
12 vups
40-50 du’s (1/2# failed attempts)
45 s hs hold (modify as needed)
Skill Focus: Trunk Strength & Double Unders
2-3 RNFT
12 vups
40-50 du’s (1/2# failed attempts)
45 s hs hold (modify as needed)