Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
Sidelying Windmills, 3/3
Deadbug, 3/3
Cat/Cow, 6-10
FLR/Pushup Plus, 10
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
KB Armbar, 3-5 breaths per arm
Banded Standing Pallof Press, 5/5
WOD
Strength Work
A: TGU Review and Build to a heavy single per arm in 10′
B: Deadlift, warmup and then 3×10@21×1, R60″, use 60% of 1RM or 70% of 3RM.
C: 3 rounds
5/5 DB Split squat @ 21×1, 1/4BW per hand
15 Abwheel rollouts
20 Bent Over DB Flies
Conditioning Work
A: TGU Review and Built to a heavy single per arm in 10′
B: 30 TGU for time, 15′ Time cap. Use 2 weight classes down from “A”.
KB Only, no DB.
C: run 800m-1600m (scale based on experience and ability).
Recovery
Supine Recovery Breathing
Sidelying Windmills
Down Dog / Cobra / Child’s Pose
Prone Scorpions
1/2 Kneeling Hip Extension
Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
Sidelying Windmills, 3/3
Deadbug, 3/3
Cat/Cow, 6-10
FLR/Pushup Plus, 10
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
KB Armbar, 3-5 breaths per arm
Banded Standing Pallof Press, 5/5
WOD
Gymnastics Work
A: Handstand Work, 10′
2-3 rounds
30-60″ inversion
10 lunge up or tuck ups
10 HS shrugs
B: HSPU Practice, accumulate 20 HSPU in 10′
C: 3 rouds
5-10 Strict L-Sit C2B Pullups
10/10 Diagonal K2E
10/10 Hanging Hand switches
Conditioning Work
A: Row/Ride/Run 5′ @ RPE 6/7
B: 5 rounds
60″ AMRAP Airbike
10″ rotate
60″ AMRAP Wallballs
10″ rotate
60″ AMRAP DU
10″ rotate
60″ Standing Lunge
10″ rotate
60″ Rest
Recovery
Supine Recovery Breathing
Sidelying Windmills
Down Dog / Cobra / Child’s Pose
Prone Scorpions
1/2 Kneeling Hip Extension
Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
Sidelying Windmills, 3/3
Deadbug, 3/3
Cat/Cow, 6-10
FLR/Pushup Plus, 10
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
KB Armbar, 3-5 breaths per arm
Banded Standing Pallof Press, 5/5
WOD
Strength Work
A: Push Press, build to a heavy 1 in 10′.
B1: Push Press, 5×5 @ 31×1, R60″, Use 70% of “A”
B2: Pullup, 5×5@31×3, R60″
C: 3 rounds
60″ Low Ring Pushup Plank
30″ Hollow Body Hold
30″ Superman Hold
30″/30″ Extended arm side plank
Conditioning Work
A: 4 rounds for time
Row 500m
25 KB Swings, 1/4 BW
10 Burpees
Recovery
Supine Recovery Breathing
Sidelying Windmills
Down Dog / Cobra / Child’s Pose
Prone Scorpions
1/2 Kneeling Hip Extension
Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
Sidelying Windmills, 3/3
Deadbug, 3/3
Cat/Cow, 6-10
FLR/Pushup Plus, 10
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
KB Armbar, 3-5 breaths per arm
Banded Standing Pallof Press, 5/5
WOD
Wednesday Strength or Friday Gymnastics
Conditioning Work
5 rounds
40m BW Backwards Sled Drag
10 BW / 3/4BW Deadlifts, Concentric only (Drop the bar)
Recovery
Supine Recovery Breathing
Sidelying Windmills
Down Dog / Cobra / Child’s Pose
Prone Scorpions
1/2 Kneeling Hip Extension
Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
Sidelying Windmills, 3/3
Deadbug, 3/3
Cat/Cow, 6-10
FLR/Pushup Plus, 10
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
KB Armbar, 3-5 breaths per arm
Banded Standing Pallof Press, 5/5
WOD
Gymnastics Work
A: Forward and Lateral roll/tumbling practice, 10′.
B: Cartwheel practice, 5′.
C: Rope Climb Practice, 5′.
D: 15′ AMRAP
3 8′ L-Sit Rope Climb from seated (up and down)
5 Deck Squat to Handstand Tuck Up / Forward Roll to HS forward roll
Conditioning Work
A: 10′ AMRAP
20 Slamballs
10 Burpees
5 Pullups
Rest 5′
B: 10′ AMRAP
20 Wallballs
10/10 Diagonal Tuck Thrust
5 Squat Jumps
Recovery
Supine Recovery Breathing
Sidelying Windmills
Down Dog / Cobra / Child’s Pose
Prone Scorpions
1/2 Kneeling Hip Extension
Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
Sidelying Windmills, 3/3
Deadbug, 3/3
Cat/Cow, 6-10
FLR/Pushup Plus, 10
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
KB Armbar, 3-5 breaths per arm
Banded Standing Pallof Press, 5/5
WOD
“Kelly” – 5 rounds:
400m Run
30 Box Jumps 24″
30 Wallballs 20/14 lb
Recovery
Supine Recovery Breathing
Sidelying Windmills
Down Dog / Cobra / Child’s Pose
Prone Scorpions
1/2 Kneeling Hip Extension
Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
Sidelying Windmills, 3/3
Deadbug, 3/3
Cat/Cow, 6-10
FLR/Pushup Plus, 10
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
KB Armbar, 3-5 breaths per arm
Banded Standing Pallof Press, 5/5
WOD
A. Warmup all lifts
B. 5 rounds: (rest as needed for quality sets)
5 Deadlifts @75%1RM
5 Push Presses @75%1RM
5 Double KB Front Squats – heavy
15m HH Prowler Push – heavy
Recovery
Supine Recovery Breathing
Sidelying Windmills
Down Dog / Cobra / Child’s Pose
Prone Scorpions
1/2 Kneeling Hip Extension