Competitor Class


Main – Competitor Class

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Weightlifting

1: Squat Snatch (1 Rep Max)

2: Front Squat (5 x7 work up to a heavy weight and then do your 7 )

Gymnastics

3: Chest-To-Bar Pull-ups (As many unbroken pull ups you can complete)

Metcon

4: Metcon (Time)

5 RFT:
7 Dead Lifts, 275/185
30 Air Squats
7 Strict HSPU

Bootcamp Class

Main – BootCamp

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Warm-up

Spend a good 15 minutes with the class teaching them how to use the bands, and rollers as mobility.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

Tick Tock: Don’t Look at the Clock!

10min AMRAP:

15 Burpees
200 m Run
15 Squat jumps

2: Metcon (AMRAP – Rounds and Reps)

10min AMRAP:
15 push ups
25 lunge steps
15 Situps

Bootcamp


Main – BootCamp

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1: Metcon (AMRAP – Rounds and Reps)

2man Team WOD:
20min AMRAP
40 Burpees
60 v-situps
80 Jumping Squats
100 Side to side mtn climbers
200 high knees
300 flutter kicks
Rules:
1. Teams may divide reps for each exercise as they see fit.
2. Only one team member may work on the exercise at a time.
3.Each exercise must be completed before the team may move onto the next exercise.
4. While one team member is completing the reps, the other must stay in the squat position.

weightlifiting


Main – Olympic Lifting

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Weightlifting Warm-up (No Measure)

10 ohs
10 snatch balance
10 snatches from the 1 (high hang)
10 snatches from the 2 (low/mid hang)

Snatch (1×1)

Clean and Jerk (1×1)

Front Squat (1×1)

1×1
choose either 1 RM for front or back squat

Crossfit


Main – CrossFit

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Warm-up

Spend a good 15 minutes working on shoulder mobility.

1: Metcon (Time)

30-25-20-15-10

Row for Calories
Double Unders
Wall balls

Crossfit


Main – CrossFit

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1: Back Squat (5 x 5 at 65 to 75%)

2: Metcon (AMRAP – Rounds and Reps)

Beat the Heat

10 min AMRAP

15 box jumps
12 push up
9 toe to bars

3: Weighted Sit-ups (Extra credit grab a wallball 20/14)

Competitor Class


Main – Competitor Class

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Session I

1: Metcon (5 Rounds for weight)

Snatch
EMOMx15
Min 1: 1 rep @ 30# under PR
Min 2: 1 rep @ 25# under PR
Min 3: 1 rep @ 20# under PR
Min 4: 1 rep @ 15# under PR
Min 5: 1 rep @ 10# under PR
Repeat 3x

2: Metcon (Time)

For time:
20 Thrusters
20 Hang Power Clean
20 Push Press
20 OHS
20 Front Squat
*Every minute, on the minute complete 5 Burpees.
Guys: 95#
Girls: 65#

Bootcamp


Main – BootCamp

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1: Metcon (AMRAP – Rounds and Reps)

5 min AMRAP:
15 lunges steps
15 squats

2: Metcon (AMRAP – Rounds and Reps)

5 min AMRAP:
15 situps
15 plank pushups

3: Metcon (AMRAP – Rounds and Reps)

5 min AMRAP:
run 200m
15 jumping jacks

4: Metcon (AMRAP – Rounds and Reps)

5 min AMRAP:
10 lunge steps
10 squats
10 situps
10 plank pushups
10 jumping jacks

weightlifting


Main – Olympic Lifting

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Weightlifting Warm-up (No Measure)

10 ohs
10 snatch balance
10 snatches from the 1 (high hang)
10 snatches from the 2 (low/mid hang)

Power Clean (8×1)

75%

Clean and Jerk (8×1)

75%

Pendlay Row (5×5)

Crossfit Class


Main – CrossFit

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Warm-up

10 min bio session!

Metcon

1: Metcon (Time)

Dizzy Tizzy

In teams of 2 complete a total of 2 Miles:

Partner one complete 400 m run.
Partner two complete max double unders.
Switch

Partner one complete 400m run.
Partner two max burpees
switch

Partner one complete 400 m run
Partner two max C2B pull ups
switch

Partner one complete 400m run
Partner two max deadlifts 135/95
switch