Tuesday
Level II
Warm-Up
3 Rounds
Run 400m
21Â Wall Ball
12 AbMat Sit Ups
Rest 1 min
Fun Stuff:
Practice Handstand Push Ups – any part of the progression, just do something cool with it
Split into 2 groups
Group 1:
Push Jerk – from the floor
12-15 Reps EMOM x 10
Try using 135-95/85-65
Group 2:
EMOM x 10
5 Box Jumps
10 Wall Ball
5 Burpees
10 Ring Dips
– score is total # of ring dips
– MUST complete all Wall Balls each round (-10 penalty)
– you might not get to the ring dips each round… that’s okay!
– must restart at the top of each minute
Level I
Warm-Up:
Dynamic Mobility x 8 min
A: Oly Strength
Push Press – 4 x 4, building weight
Split Jerk – 5 x 2, for skill
Hang Power Clean + Jerk â 6 x 1+1 building heavy
B: Gymnastics Strength
4 x 8-12 Strict Pull Ups, as difficult as possible
4 x 8-12 Bicep Curls, as heavy as possible
C: WOD
3-5 Rounds (as time permits) â move at a medium pace and keep moving
10 Burpees
15 Ring Rows
20 Kettlebell Swings
25 Jump Rope Singles
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