**New South East Location NOW open. Class times of 5-6-7pm Mon-Fri – come check us out.
MON June 08/15
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 –
A. HSPU’s – work on technique and advance skill sets
– EMOM HSPU work with reps of 1-5 based on scaling for 10 min
B. Snatch deadlift to high hang 5×5
C. 1 min burpees – Rest 1 min x 4 rounds
TUES June 09/15
Prep Cycle 01
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
A. Snatch 2(65%x4, 70%x3, 75%x2)
B. Hang snatch pulls 3(90%x4)
C. Press + Push press 4×4+1
>>>In Class
A. Back squat 4(65%x6)
B. AMRAP in 3min
– 3 95/135# power cleans
– 6 pull-ups
– 3 box jump overs 24/27”
Rest 2min x 3 rounds
Level 2 – FITNESS
A. Snatch 2(65%x4, 70%x3, 75%x2)
B. Hang snatch pulls 3(90%x4)
C. Press + Push press 4×4+1
>>>In Class
A. Back squat 4(65%x6)
B. AMRAP in 3min
– 3 85/115# power cleans
– 6 pull-ups
– 3 box jump overs 18/24”
Rest 2min x 3 rounds
Level 1- HEALTH
A. Back squat 4×6 @ moderate load
B. AMRAP in 3min
– 3 55/85# power cleans
– 6 pull-ups
– 3 box jump overs 12/18”
Rest 2min x 3 rounds
WED June 10/15
Prep Cycle 01
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 2+3 – FTINESS + SPORT
A. Clean and jerk 2(65%x4, 70%x3, 75%x2)
B. Clean pulls 3(95%x4)
>>>In Class
A. Close grip bench press 7.5.3.7.5.3
B. AMRAP in 12min
– 10 65/95# thrusters
– 10 T2B
Level 1- HEALTH
A. Close grip bench press 7.5.3.7.5.3
B. AMRAP in 12min
– 10 45/65# thrusters
– 10 T2B or hanging knee-ups
THURS June 11/15
Prep Cycle 01
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 2+3 – FTINESS + SPORT
A. Power snatch 10(60%x2) – EMOM
B. EMOM gymn work;
– HSPU’s x2 – scale to difficulty
– Pistols x4 – alternating
20 min work (alternate HSPU’s and pistols)
>>>In Class
A. Complete in 60sec;
– 5 deadlifts
– 4-8 Unbroken MU’s
– Double rope undulations for remainder of 75sec
Every 4 min x 6 rounds
Level 1- HEALTH
A. Complete in 60sec;
– 5 deadlifts
– 4-8 Unbroken MU’s
– Double rope undulations for remainder of 75sec
Every 4 min x 6 rounds
FRI June 12/15
Prep Cycle 01
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 2+3 – FTINESS + SPORT – REST DAY
Level 1 – HEALTH
A. Rope Climb tech – 10min
B. Jerk 15×1 – EMOM
C. Complete EMOM
– 1 rope climb or lying rope climb
– 6 alt DB snatch (heavy)
16min total
SAT June 13/15
Prep Cycle 01
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 2+3 – FTINESS + SPORT
A. Power snatch + snatch 4(65%x4+1)
>>>In Class
A. Complete in 60sec;
– 5 back squats
– 8-10 HSPU’s (strict)
– 150m Row
Every 4.5 min x 6 rounds
Level 1- HEALTH
A. Complete in 60sec;
– 5 back squats
– 8-10 DB push press
– 100/150m Row
Every 4.5 min x 6 rounds
SUN June 14/15
Prep Cycle 1
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 2+3 – FTINESS + SPORT
A. Power clean + power jerk 10(60%x1+1) – EMOM
>>>In Class
A. Complete;
– 6 Press
– 10-15 pull-ups
– 10 speed burpees
Every 4 min x 6 rounds
Level 1- HEALTH
A. Complete;
– 6 Press
– 10-12 pull-ups
– 10 speed burpees
Every 4 min x 6 rounds
