LEVEL 1

WARM UP:

3min run

  • 3x10"/10" PVC Box BS
  • 3x10"/10" PVC Pendlay row
  • 3x10"/10" PVC OHS

SKILLS:

  • 5min working on Pistol skills

STRENGTH:

8min warming up Box BS and Pendlay Rows

3x3 Box Squat 75%+

Follow each set with 5 Pendlay Rows

WOD:

16min ascending ladder

(2,4,6, etc. reps of each)

  • GHD BE or Abmat BE
  • Strict PU or strict C2B
  • Alternating single arm KB cluster 35/25

End each round w/ 100m run

COOLDOWN:

30 sec each - around the world planks on elbows (front/left/right/back/front)

3 mins - Laying on back with knees bent east/west breathing = try to breath through sides of rib cage uses diaphragm (breathe into stomach/sides/lowback)

RECOVERY:

Cats and Dogs for 3-5min

http://www.youtube.com/watch?v=0Z4AnRSgvts

LEVEL 2

WARM UP:

3min run

  • 3x10"/10" PVC Box BS
  • 3x10"/10" PVC Pendlay row
  • 3x10"/10" PVC OHS

SKILLS:

  • 5min working on Pistol skills
  • Advanced to work on OHS Pistols w/ PVC and Barbell

STRENGTH:

8min warming up Box BS and Pendlay Rows

3x3 Box Squat 75%+

Follow each set with 5 Pendlay Rows

WOD:

16min ascending ladder

(2,4,6, etc. reps of each)

  • GHD BE or Abmat BE
  • MU (mod w/ 2:1 strict C2B)
  • Double KB OHS (2x35/26)

End each round w/ 200m run

COOLDOWN:

30 sec each - around the world planks on elbows (front/left/right/back/front)

3 mins - Laying on back with knees bent east/west breathing = try to breath through sides of rib cage uses diaphragm (breathe into stomach/sides/lowback)

RECOVERY:

Cats and Dogs for 3-5min

http://www.youtube.com/watch?v=0Z4AnRSgvts