Warmup: Coaches Choice

20 MINUTES: AMRAP (PROGRAM FOR ALL LEVELS)

5 PULL UPS

10 PUSH UPS

15 AIR SQUATS

SCROLL DOWN FOR ALL LEVELS AND LEVEL 2 WODS:

LEVEL 1 PROGRAM:

Warmup - High Knees / Butt Kicks / Side Lunges / Partner Jumps / Over Unders w/ Partner

WOD: FOR TIME (SCALE DISTANCES, REPS, and WEIGHTS as needed)

1 Mile Run (Record time)

30 Wall Ball Shots

15 Dips

30 Sit Ups

15 Dips

REST (5-7 Minutes)

30 Wall Ball Shots

15 Push Ups

30 Sit Ups

15 Push Ups

1 Mile Run

FOR TIME. 30 Minute Cap.

PROGRAM for ALL LEVELS, LEVEL 2

Warmup: Burgner Warmup (2 min. review - to reinforce STANCE / GRIP / POSITION)

Technique & Development: Review POWER SNATCH

WOD:

1 MILE RUN (record time)(Scale Distances as needed)

15 Ring Dips (Non-Rx Sub Stationary and Banded Dips)

15 Power Snatch (#115 / 75) (Scale Wt. As Needed)

15 Ring Dips

15 Power Snatch

*3 Rope Climbs (Can be done between any sets during first half of WOD. Don't have to be done all at once either.)

REST - for the length of time it took you to run your first mile. 

*3 Rope Climbs (Same rules as above)

15 Power Snatch

15 Ring Dips

15 Power Snatch

15 Ring Dips

1 MILE RUN

ALL FOR TIME!

Post Mile Times, Total Time, Weights, Scaling, etc.

FOR TIME:

21-15-9

THRUSTERS (95/65)

PULL UPS

** ALTERNATE OPTION FOR NON-RX-ERS:

"Partners in FRAN"

Partner 1 does all the THRUSTERS / Partner 2 does all the PULL UPS. In same order as WOD written. 

REST 5 MINUTES. THEN SWITCH. FOR TIME. 

Warmup: Burgener Warmup / Partner Drills

Technique & Development: DEADLIFT

Do 3 WARMUP ROUNDS working technique and adding weight for:

3 Clean (Regular) Grip Deadlift

3 Snatch Grip Deadlift

3 Sumo Deadlift

WOD FOR TIME:

*** You may choose your own DL grip from above list *** Advanced Weight will be 1.5 x Bodyweight *** Intermediate Weight will be Bodyweight *** Beginner Weight will be 50% Bodyweight ** K2E may be scaled to sit ups

10 Deadlift***

5 Burpees

10 K2E**

9 Deadlift

5 Burpees

9 K2E

8 Deadlift

5 Burpees

8 K2E

7 Deadlift

5 Burpees

7 K2E

6 Deadlift

5 Burpees

6 K2E

5 Deadlift

5 Burpees

5 K2E

4 Deadlift

5 Burpees

4 K2E

3 Deadlift

5 Burpees

3 K2E

2 Deadlift

5 Burpees

2 K2E

1 Deadlift

5 Burpees

1 K2E

MONDAY'S WOD

Warmup: 400 M Run / Burgener Warmup (dowel only, no transfer skill) / Agility Drills Outside (High Knees / Butt Kicks / Lunges / Push Up - Sprint)

DAILY WOD: Each part of today's WOD will be completed in TEAMS OF 3: COACHES CAN DIVIDE CLASS IN HALF SO SOME GROUPS START ON SQUATS, SOME ON SPRINTS TO MAKE ROOM.

Part 1: 3 WAY FRONT SQUATS

2 Partners will act as the HUMAN RACK, and hold the bar for the working athlete to receive and load the bar. Partners will rotate positions until each member has performed the following progression of Front Squats:

10 Reps - Empty Bar

10 Reps - Empty Bar - hold at bottom for 3 Count / Explode Up

5-5-5-3-3 (Adding Weight Each Round)

Record LAST SET.

Part 2: 3 WAY SANDBAG SPRINTS - FOR TIME

2 Partners at Start Line, 1 Partner starts down at 50M Marker. Perform RELAY sprints, handing off the sandbag for a total of 12 SPRINTS EACH PERSON (12 Rounds). Men #50lb / Women #35.