FRIDAY 09/13/2019

WARM UP

4 MIN AMRAP

10 JUMPING JACKS

3 INCH WORMS

3 AIR SQUATS WITH 3 SEC HOLD AT BOTTOM

THEN 1 MIN

STRADDLE STRETCH

SAMSON STRETCH

SHOULDER / TRUNK ROTATIONS

WRIST STRETCH

SKILL

3 X HOLLOW HOLD 10/10

3 X HOLLOW V UP 10/10

3 X HOLLOW FLUTTER 10/10

3 X SUPERMAN HOLD 10/10

30 ANNIE STRAIGHT LEG SIT UP

SPLIT JERK

3 MIN HAND STAND / MU

WOD

RING DIP

LUNGE

MT CLIMBER

THURSDAY 09/12/2019

WARM UP

4 MIN AMRAP

10 JUMPING JACKS

8 TOE TOUCHES

6 AIR SQUATS

THEN 1 MIN

STRADDLE STRETCH

SAMSON STRETCH

SHOULDER / TRUNK ROTATIONS

WRIST STRETCH

200 METER JOG

SKILL

3 X HOLLOW HOLD 10/10

3 X HOLLOW STRADDLE UP 10/10

3 X HOLLOW FLUTTER 10/10

3 X SUPERMAN HOLD 10/10

20 STRAIGHT LEG SIT UP

SNATCH BALANCE WORK

3 MIN HAND STAND / MU

WOD

POWER SNATCH

DOUBLE UNDER

CTB

FRONT SQUAT

WEDNESDAY 09/11/2019

WARM UP

1 MIN EACH

TOE TOUCH

STRADDLE

AIR SQUATS ND STRETCH

CALF AND ANKLE'

WRISTS

2 MIN —SHOULDERS

200 METER JOG

SKILL

3 X HOLLOW HOLD 10/10

3 X HOLLOW FLUTTER 10/10

3 X SUPERMAN HOLD 10/10

20 STRAIGHT LEG SIT UP

BERGNER WARM UP

3 MIN HAND STAND / MU

WOD

RUN

HSPU

DEADLIFT

BF BURPEE

MONDAY 9/9/2019

WARM UP

4 MIN AMRAP

10 JUMPING JACKS

5 AIR SQUATS

3 BURPEES

THEN

10 SLAM BALLS

20 WALL BALLS

400 METER JOG

SKILLL

3 X HOLLOW HOLD

3 X HOLLOW FLITTER

3 X SUPERMAN HOLD

20 STRAIGHT LEG SIT UP

BERGNER WARM UP

WOD

HANG CLEANS

FRONT SQUAT

SH TO OH

TTB

FRIDAY 09/06/2019

WARM UP

1 MIN EACH

TOE TOUCH

STRADDLE

HIGH KICKS

AIR SQUATS ND STRETCH

CALF AND ANKLE

CALF AND ANKLE

SHOULDERS

200 METER JOG

SKILL

3 X HOLLOW HOLD 10/10

3 X HOLLOW STRADDLE UP 10/10

3 X HOLLOW FLUTTER 10/10

3 X SUPERMAN HOLD 10/10

30 STRAIGHT LEG SIT UP

3 MIN HAND STAND / MU

3 MIN PISTOL

WOD

ROW

SHUTTLE RUN PLUS RUN

PULL UPS

BOX JUMPS

DEADLIFTS

THURSDAY 09/05/2019

WARM UP

1 MIN EACH

TOE TOUCH

STRADDLE

AIR SQUATS ND STRETCH

CALF AND ANKLE

CALF AND ANKLE

2 MIN —SHOULDERS

200 METER JOG

SKILL

3 X HOLLOW HOLD 10/10

3 X HOLLOW STRADDLE UP 10/10

3 X HOLLOW FLUTTER 10/10

3 X SUPERMAN HOLD 10/10

30 STRAIGHT LEG SIT UP

3 MIN HAND STAND / MU

3 MIN PISTOL

SET UP AND DEMO MOVEMENTS

WOD

RUN

GOBLET SQUAT

ROMAN KB SWING

KB CLEAN

KB PRESS SH TO OH

TUESDAY 09/03/2019

WARM UP

1 MIN

STRADDLE

TOE TOUCH

SAMSON (30 SEC EACH)

SQUAT STRETCH

2 MIN SHOULDERS

2 MIN WRIST

BERGNER WARM UP

SKILL

core—

3 x HOLLOW HOLD 10/10

3 X HOLLOW V UP 10/10

3 X HOLLOW FLUTTER 10/10

20 STRAIGHT LEG SIT UP

THEN

3 MIN PISTOL WORK

3 MIN HANDSTAND/MU WORK

WOD

OH DB LUNGE

RUN

HSPU

TUESDAY 08/27/2019

WARM UP

1 MIN

STRADDLE

TOE TOUCH

HIGH KICKS

SAMSON (30 SEC EACH LEG)

SQUAT STRETCH

SHOULDERS

JUMPING JACKS

WRIST

WIND MILL WITH KB OR DB 1 MIN EACH SIDE

SKILL

5 X SUPERMAN HOLD 15/10

3 MIN PISTOL WORK

3 MIN HAND STAND / MU WORK

WOD

DEAD LIFT

ROMAN TWIST

GOOD MORNING

RING PUSH UP

MONDAY 08/26/2019

W PVC 30 SEC

TWIST ROTATE

SIDE BENDS

TOE TOUCH

SHOULDER WORK

1 MIN

STRADDLE STRETCH

TOE TOUCH

LUNGES

CALF

WRIST

SNATCH BALANCE

SKILL

4 X PLANK HOLD 20/10

4 X HOLLOW STRADDLE UPS 10/10

BAR HANGS (INCLUDE SOME KIPPING)— WORKING ON PROPER GRIP AND POSTION

HANDSTANDS / MU

WOD

PULL UP/TTB

FRONT SQUAT

BURPEE LATERAL JUMP

FRIDAY 08/23/2019

WARM UP

1 MIN

STRADDLE

TOE TOUCH

INCH WORM

SAMSON

SAMSON

SQUAT STRETCH

SHOULDERS

WRIST

SKILL

5 X PLANK HOLD 20/10

5 X HOLLOW HOLD 10/10

5 X HOLLOW V UPS 10/10

PISTOL WORK AND SET UP

MUSCLE UP SET UP AND PRACTICE

WOD

MUSCLE UP

PISTOL

BURPEE

DEADLIFT

WEDNESDAY 08/21/2019

W PVC 30 SEC

TWIST ROTATE

SIDE BENDS

TOE TOUCH

SHOULDER WORK

1 MIN

STRADDLE STRETCH

TOE TOUCH

LUNGES

CALF

CALF

WRIST

SKILL

4 X PLANK HOLD 20/10

DU /SU

BAR HANGS (INCLUDE SOME KIPPING)— WORKING ON PROPER GRIP AND POSTION

WOD SET UP AND MOVEMENT

WOD

KB CLEAN

BOX JUMP

DU/SU

MONDAY 08/19/2019

WARM UP

WITH PVC

BACK RACK PRESS

TWIST ROUND

TWIST SIDE

SHOULDER ROTATE

TOE TOUCH

THEN

STRADDLE

CALF

SAMSON

SAMSOAN

SKILL

4 X HOLLOW

4 X SUPERMAN

SPLIT JERK FOOT WORK

PISTOL WORK

HAND STAND / MU WORK

WOD 1

RING ROW

POWER SNATCH

OH BAR LUNGE

LAT BAR JUMPS

FRIDAY 08/16/2019

WARM UP

1 MIN

STANDING STRADDLE STRETCH

TOE TOUCH

SEATED STRADDLE

SHOULDER WORK

JUMPING JACKS

5 BURPEE

WOD

DEAD LIFT

SPLIT JERK AND /OR PUSH PRESS

SOTS

WEIGHTED PULL UPS

SAND BAG RUN (OPTIONAL DEPENDING ON WEATHER DURING CLASS)