ALL LEVELS PROGRAM:

Warmup: Burgener Warmup / Speed & Agility Drills

5 ROUNDS FOR TIME

5 HEAVY THRUSTERS (#155 / 125)

5 MUSCLE UPS (3:1 Pull Ups / Dips)

400 M RUN Notes on Scaling:

* Scale Weights on Thrusters * Do 3 Pull Ups / 3 Dips per Muscle Up or do MU Transition from floor

LEVEL 1 PROGRAM: (10AM WOMENS / 7PM)

Warmup: Dynamic Stretch / Speed & Agility Drills / Review "Thruster)

5 ROUNDS FOR TIME

10 KB THRUSTERS (R ARM) (Rx is 24kg / 16kg - scale wt. as needed)

10 KB THRUSTERS (L ARM)

5 STRICT PULL UPS

5 STRICT DIPS

400 M RUN

Notes on Scaling: * Scale KB Weight as needed * Scale Pull Ups to Banded, Jumping, etc. * Scale Dips to Banded, Stationary, Jumping, etc. * Scale Rounds as needed for beginners

PART 1

A. MAX REP BENCH PRESS (Bodyweight)

B. MAX REP PULL UPS

In teams, perform BENCH for MAX REPS, then move immediately to MAX REP PULL UPS. Record WEIGHT and REPS for each. ROTATE for 5 TOTAL ROUNDS. Scale weight as needed. Never drop below 10 REPS.

PART 2

"ANNIE" (BENCHMARK)

50-40-30-20-10

Double Unders

Sit Ups

FOR TIME

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.