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Performance Option
4 Sets
Bench Press x 6 (across)
Rest :60
Pull-ups x ME
Rest :60
WOD
5RFT
400m Run
30 KBS 53/35
20 Push-ups
Class Structure:
0-15 warm-up (focus on upper-body)
15-20 explanation
20-35 strength
35-55 WOD
55-60 cool down
Performance / Fitness Options
Every 6:00 minutes for 30:00 minutes
Row 500/450m
30 Wall balls 20/14
Scale so that each athlete finishes in 4:00 minutes or less
Performance Option
4 Sets
Deadlift x 5 (% guide = 55, 65, 70, 80 of 1RM)
Seated DB Press x 10 (quality reps, slow and deliberate)
WOD
For Time
10 Strict HSPU
20 Thrusters 95/65
30 KB Swings 53/35
40 Calorie Row
30 KB Swings
20 Thrusters
10 Strict HSPU
*Reps should not be broken more than twice, if so then scale with abmats for HSPU, lighten weight for Thrusters and KBS
Class Structure:
0-15 warm up
15-20 explanation
20-35 strength
35-55 wod
55-60 record / cool down
Performance / Fitness Options
4 Sets
3 Turkish Get Up (each)
20 Roll to Candlestick
WOD
AMRAP 12
12 Alt DB Snatch
60 Dubs
0-15 warm up
15-20 explanation
20-35 skill
35-50 WOD
50- results/cool down
Performance Option
Gymnastic Skills
Pick 2-3 skills
Every 2:00 for 18:00
Alternate Skills
WOD
5 Rounds for Max Reps
:60 Burpee pull-ups
:60 Ring dips
:60 Box jump overs 24/20
:60 Rest
Class Structure:
0-10 warm up
10-15 explanation
15-35 gymnastic skills
35-55 WOD
55-60 cool down
Performance Option
3 Sets
Tempo Front Squats X 6 @ 30X1
Rest :90
Supinated Strict Pull-ups X ME
Rest :90
WOD
Against a 3:00 clock
Row 500/450m
G2O 135/95 X ME with remaining time
*teams of 2, alternate 3:00 sets until each athlete accumulates 30 G2O
Class Structure:
0-15 warm up
15-20 explanation
20-35 strength
35-55 WOD
55- cool down
Performance Option
Deadlift
15-10-5
ME Ring Push-ups
Between sets
WOD
3RFT
400m Run
15 Pull-ups
20 KB Walking Lunges
Class Structure:
0-15 warm up
15-20 explanation
20- 35 strength
35-50 WOD
50- record and cool down
Performance Option
Push Press
20 minutes build to
1RM
WOD
For Time
Row 1000m
Then
3 RNDS
10 Push Press 95/65
15 Box Jumps 24/20
Then
40 Toes-to-bar
Class Structure:
0-15 warm up
15-20 explanation
20-40 strength
40-55 WOD
55- results/cool down
Performance / Fitness Options
Athletes Pick
Hang Power Clean
5 x 10
Or
KB Swings
5 x 20
WOD
Death by Wallballs
Minute 1 – 1 Wallball
Minute 2 – 2 Wallballs
Minute 3 – 3 Wallballs
Etc, until athlete can’t complete during the minute. When you cannot continue, take the next minute off, then 30-second plank / 30-second rest for the remaining minutes until the last athlete is finished
0-15 Warm up
15-20 Explanation
20-35 Strength
35- WOD and Cool down
