| 6/18/2013 | Beginner | Intermediate | Advance |
| Roll Out | Inner Quads | ||
| Warm Up | 150 m row, 10 barbell muscle clean, 100 m run, 10 barbell front squats, 150 m row, 10 bent over row, 100 m run 10 RDL | ||
| Mobility | Angry Lunges | ||
| Skill | Hang Power Clean | ||
| WOD | 3 rounds for time: 2 rope climb run 100m 4 Hang power clean 115/85 run 100m |
3 rounds for time: 2 rope climb run 100m 4 squat clean 155/115 run 100m |
3 rounds for time: 2 rope climb run 100m 4 squat clean 225/155 run 100m |
| Cool Down | |||
| 6/17/2013 | Beginner | Intermediate | Advance |
| Roll Out | Calves | ||
| Warm Up | 800 m run Partner med ball warm up: 3 x 30 second squat med ball toss, 30 second sit up toss, 30 seconds alternating wall ball | ||
| Mobility | Angry Front Rack | ||
| Skill | Front Squat | ||
| WOD | A. 10-10-10 Front Squats B. 14 min EMOM 2 Front Squat(115/95) ODD min 7 Pull ups Even min |
A. 1 RM Front squats (10 min) B. 14 min EMOM 2 front squat(155/115) ODD min 7 Pull ups Even min |
A. 1 RM front squats (10 min) B. 14 min EMOM 2 Front Squat(225/155) ODD min 7 Pull ups Even min |
| Cool Down | |||
| 6/16/2013 | Beginner | Intermediate | Advance |
| Roll Out | quads(inner) | ||
| Warm Up | 10 min of Hoover Ball | ||
| Mobility | Calves | ||
| Skill | KB swings | ||
| WOD | 16 min AMRAP Partner A does: 6 Burpees Box Jumps 13 KB swings While Partner B runs 200 m Switch role as the runner gets back, runner will pick up where it was left off. |
16 min AMRAP Partner A does: 6 Burpees Box Jumps 13 KB swings While Partner B runs 200 m Switch role as the runner gets back, runner will pick up where it was left off. |
16 min AMRAP Partner A does: 6 Burpees Box Jumps 13 KB swings While Partner B runs 200 m Switch role as the runner gets back, runner will pick up where it was left off. |
| Cool Down | |||
| 6/14/2013 | 2.0 | 1.0 | Competitor |
| Roll Out | lats | ||
| Warm Up | 5 min run/row/ride burgener warm up | ||
| Mobility | Forearms | ||
| Skill | |||
| WOD | Olympics Total: 1 RM Snatch + 1 RM Clean & Jerk | Olympics Total: 1 RM Snatch + 1 RM Clean & Jerk | Front Squat – heavy single Snatch – heavy single Clean & Jerk – heavy single Back Squat – heavy single Pause Back Squat – 4 x 3 Good Morning – 3 x 5 |
| Cool Down | |||
| 6/15/2013 | Beginner | Intermediate | Advance |
| Roll Out | shoulder blades on lacrosse ball | ||
| Warm Up | 200 m run, 12 min EMOM, on even minute 5 burpees high jump and wall squat the rest of the mintue, on odd minutes, 10 sit ups and the rest of the min plank hold | ||
| Mobility | Couch stretch | ||
| Skill | Power Clean | ||
| WOD | 10–>1 Power clean 65/45# Goblet squat 1/26 pood |
10–>1 Power clean 95/65# Goblet squat 1.5/1 pood |
10–>1 Power clean 135/95# Goblet squat 2/1.5 pood |
| Cool Down | |||
| 6/14/2013 | Beginner | Intermediate | Advance |
| Roll Out | Hamstring | ||
| Warm Up | 200 m run, 10 dumbbell rows, 5 Handstand Kick ups, 400 m run, 5 Pull ups, 10 push ups, 200 m run 10 dumbbell rows, 5 handstand kick ups | ||
| Mobility | Shoulder stretches on the floor | ||
| Skill | push press | ||
| WOD | A. Push press 9, 7 , 5; rest 2 min
+ |
A. Push press 6, 4, 2; rest 2 min
+ |
A. Push press 3, 2, 1; rest 2 min
+ |
| Cool Down | |||
| 6/13/2013 | Beginner | Intermediate | Advance |
| Roll Out | lower back | ||
| Warm Up | 2 x15 m high knee skip, 15 m skip for distance, 15 m skip for height, 15 m skip for speed, 15 m bunny hops | ||
| Mobility | Pigeon | ||
| Skill | Points of performance | ||
| WOD | 10 rounds: 30 second AMRAP burpees. 30 second rest 30 second AMRAP bear crawl 30 second rest 30 second AMRAP row for cal 30 second rest |
10 rounds: 30 second AMRAP burpees. 30 second rest 30 second AMRAP bear crawl 30 second rest 30 second AMRAP row for cal 30 second rest |
10 rounds: 30 second AMRAP burpees. 30 second rest 30 second AMRAP bear crawl 30 second rest 30 second AMRAP row for cal 30 second rest |
| Cool Down | |||
| Level 1 Test | Level 2 Test | |
| Roll out | Quads/glutes (prior to class) | |
| Warm Up | 5 min of jump rope/run/row/AD | |
| Mobility | Your choice | |
| Skill | POP throughout the test | POP prior to the test |
| WOD | Push ups- 40 M. 40 W. (knees) Consecutive Sit- ups- 65 in 2 mins. Squats- 80 in 2 mins Burpees- 20 in 1 min. Handstand hold- 70 secs. against wall Thursters- 15x 75#M, 55# W Wall Balls- 15x 20#M, 14# W Push Press- 15x 75#M, 55# W Jump Rope- #500 in a row or 15 dlb unders Box Jump- 20″ 20x Consecutive 400m Run- 1:45 M, 1:55 W Must pass 8/10 |
Part 1- 5am, 9am, 4:30, 5:30, 6:30 2 mile run+ 50 pull-ups in under 20 mins (Men) 2 mile run- 25 pull-ups in under 25 mins (Women) Part 2-10 Bodyweight C& J + 1o OH Squats at 3/4 Bodyweight in under 10 mins (Men) 10 3/4 Bodyweight C& J + 1o OH Squats at 1/2 Bodyweight in under 10 mins (Women) Part 3- 50 Burpees in under 4 mins (Men & Women) |
| Cool Down | ||
| 6/11/2013 | Beginner | Intermediate | Advance |
| Roll Out | triceps on lacrosse ball | ||
| Warm Up | 7 min AMRAP (nice and easy): 200 m run, 7 wall balls, 5 Kettlebell RDL | ||
| Mobility | Hip Prep + Russian Baby maker | ||
| Skill | Thrusters | ||
| WOD | 21-15-9 Thrusters 65/45 Pull Ups |
21-15-9 Thrusters 95/65 Pull Ups |
21-15-9 Thrusters 135/95 CTB chin ups |
| Cool Down | |||
| 6/10/2013 | Beginner | Intermediate | Advance |
| Roll Out | calves | ||
| Warm Up | 2 x15 m lunges, 15 m broad jump, 15 m hand stand walk (10 sting bug walk out substitue). 15 shoulder rolls, 15 whirly birds | ||
| Mobility | Traps on barbell roll out + Partner calves stretches | ||
| Skill | Push Press | ||
| WOD | As many rounds in 15 min of: 20/20 box jump, 30 reps 75/45 pound push press, 20 reps |
As many rounds in 20 min of: 20/20 box jump, 30 reps 95/65 pound push press, 20 reps |
As many rounds in 20 min of: 24/20 box jump, 30 reps 115/75 pound push press, 20 reps |
| Cool Down | |||
