**New South East Location NOW open June 01. Class times of 5-6-7pm Mon-Fri – come check us out.
MON June 01/15
Test Week
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
**Level 1 warm-up – ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats, ROUND 2 = 10 kips on bar, 10 strict pull-ups, 10 close grip push-ups, 10 prisoner squats, ROUND 3 = 10 kips on bar, 10sec false grip hold on bar, 10 close grip push-ups, 10 walking lunges.
**Level 2+3 warm-up option – ROUND 1 = round 2 of Level 1 warm-up, ROUND 2 = 10 ring kips, 10 MU transitions from kneeling or heels, 10 HS kick-ups with hold, 10 jumping squats, ROUND 3 = 10 ring kips, MU on rings (only if easy – do unbroken easy set of 1-5) or false grip hang on straight bar for 10-20sec, 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
All Levels
A. Max effort DU’s in 90sec
B. Rowing Helen for time
TUES June 02/15
Test Week
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
**Level 1 warm-up – ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats, ROUND 2 = 10 kips on bar, 10 strict pull-ups, 10 close grip push-ups, 10 prisoner squats, ROUND 3 = 10 kips on bar, 10sec false grip hold on bar, 10 close grip push-ups, 10 walking lunges.
**Level 2+3 warm-up option – ROUND 1 = round 2 of Level 1 warm-up, ROUND 2 = 10 ring kips, 10 MU transitions from kneeling or heels, 10 HS kick-ups with hold, 10 jumping squats, ROUND 3 = 10 ring kips, MU on rings (only if easy – do unbroken easy set of 1-5) or false grip hang on straight bar for 10-20sec, 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
All Levels
A. Max effort ground to overhead/ Clean and jerk – max effort 2+1
B. Max effort strict pull-up
C. Max effort pistols in 90sec
Level 2+3 – max effort bar or ring MU’s in 90sec (choose)
WED June 03/15
Test Week
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
**Level 1 warm-up – ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats, ROUND 2 = 10 kips on bar, 10 strict pull-ups, 10 close grip push-ups, 10 prisoner squats, ROUND 3 = 10 kips on bar, 10sec false grip hold on bar, 10 close grip push-ups, 10 walking lunges.
**Level 2+3 warm-up option – ROUND 1 = round 2 of Level 1 warm-up, ROUND 2 = 10 ring kips, 10 MU transitions from kneeling or heels, 10 HS kick-ups with hold, 10 jumping squats, ROUND 3 = 10 ring kips, MU on rings (only if easy – do unbroken easy set of 1-5) or false grip hang on straight bar for 10-20sec, 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
All Levels
A. Back squat – max effort double
B. Find max effort double press
Level 2+3 – Max effort
C. Kipping HSPU’s (after class)
THURS June 04/15
Test Week
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
**Level 1 warm-up – ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats, ROUND 2 = 10 kips on bar, 10 strict pull-ups, 10 close grip push-ups, 10 prisoner squats, ROUND 3 = 10 kips on bar, 10sec false grip hold on bar, 10 close grip push-ups, 10 walking lunges.
**Level 2+3 warm-up option – ROUND 1 = round 2 of Level 1 warm-up, ROUND 2 = 10 ring kips, 10 MU transitions from kneeling or heels, 10 HS kick-ups with hold, 10 jumping squats, ROUND 3 = 10 ring kips, MU on rings (only if easy – do unbroken easy set of 1-5) or false grip hang on straight bar for 10-20sec, 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
Level 3 – SPORT – Rest Day
Level 1 – HEALTH
A. Bar MU work – 10 min.
B. Press + Push press + push jerk 1+1+1 – work to moderate load and complete 1+1+1 every 90sec x 6 rounds
C. AMRAP in 5 min;
– 2 strict pull-ups
– 2 strict parallel bar dips
D. Weighted front planks 3-4 x 30sec
FRI June 05/15
Test Week
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
**Level 1 warm-up – ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats, ROUND 2 = 10 kips on bar, 10 strict pull-ups, 10 close grip push-ups, 10 prisoner squats, ROUND 3 = 10 kips on bar, 10sec false grip hold on bar, 10 close grip push-ups, 10 walking lunges.
**Level 2+3 warm-up option – ROUND 1 = round 2 of Level 1 warm-up, ROUND 2 = 10 ring kips, 10 MU transitions from kneeling or heels, 10 HS kick-ups with hold, 10 jumping squats, ROUND 3 = 10 ring kips, MU on rings (only if easy – do unbroken easy set of 1-5) or false grip hang on straight bar for 10-20sec, 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
All Levels
A. Max effort Deadlift
B. Max effort strict push-ups/parallel bar dips for reps
C. 500m row for time
SAT June 06/15
Test Week
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
**Level 1 warm-up – ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats, ROUND 2 = 10 kips on bar, 10 strict pull-ups, 10 close grip push-ups, 10 prisoner squats, ROUND 3 = 10 kips on bar, 10sec false grip hold on bar, 10 close grip push-ups, 10 walking lunges.
**Level 2+3 warm-up option – ROUND 1 = round 2 of Level 1 warm-up, ROUND 2 = 10 ring kips, 10 MU transitions from kneeling or heels, 10 HS kick-ups with hold, 10 jumping squats, ROUND 3 = 10 ring kips, MU on rings (only if easy – do unbroken easy set of 1-5) or false grip hang on straight bar for 10-20sec, 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
All Levels
A. Fran for time
– 21-15-9 of;
– 65/95# thrusters
– Pull-ups
SUN June 07/15
Test Week
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
**Level 1 warm-up – ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats, ROUND 2 = 10 kips on bar, 10 strict pull-ups, 10 close grip push-ups, 10 prisoner squats, ROUND 3 = 10 kips on bar, 10sec false grip hold on bar, 10 close grip push-ups, 10 walking lunges.
**Level 2+3 warm-up option – ROUND 1 = round 2 of Level 1 warm-up, ROUND 2 = 10 ring kips, 10 MU transitions from kneeling or heels, 10 HS kick-ups with hold, 10 jumping squats, ROUND 3 = 10 ring kips, MU on rings (only if easy – do unbroken easy set of 1-5) or false grip hang on straight bar for 10-20sec, 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
All Levels
A. Fight Gone Bad for reps
– 1 min at each station x 3 rounds for total reps/calories
– 14/20# Wall ball
