Monday 21.08.2017

A: 4 Sets:
 4 Front Squat @ 22x1
10 - 20 Handstand Shoulder Taps

B: AMRAP 5 Min:
8 SDHP (40/30)
8 S2OH

Rest 3 Min

AMRAP 5 Min:
 10 Alt. Pistols (Scale: Bulgarian Split Squat)
10 Box Jumps

C: 3-4 Sets:
15 Band Pull Aparts
15 Fingertip Push Ups

Saturday 19.08.2017

A: 3 Sets:
6-8 Front Foot Elevated, Split Squats w/ Front Rack
10 Jack Knives on Rower
30-45 Sec Chin Over Bar Hold

B: AMRAP 12 Min:
Starting with 2 reps of each movement, increase 2 reps each round:
Push Jerks (55/35)
 Front Squats (55/35)
 Burpee Over bar
 C2B Pull Ups

Tuesday 15.08.2017

A: EMOM 12 Min:
Odd: 1 Hang Squat Snatch
Even: 1 Squat Snatch
Increase weight every 2 minutes. 

B: For Time:
10,9,8,….1
OH Squats (55/35)
Strict Pull Ups

C: 7-10  Min Handstand Hold/Walking Practice

Monday 14.08.2017

A: 4 Sets:
 8 Strict Press w/ 1 sec pause on top
15-30 sec L-Sit/tuck support Hold

B: Diane:
For Time
21-15-9
Deadlift (100/70)
HSPU

C: 3 Sets:
10 Slow Scapula Push Ups
10 Side Plank Raises per side

Saturday 12.08.2017

A: Back Squats
5-3-2-2-1-1
In between sets, 5-10 Strict Ring Dips

B: Quarter Gone Bad
 5 Rounds for Reps
15 Sec Thrusters (60/40)
45 Sec Rest/Rotate
15 Sec 5m Shuttle Sprints (touching the line)
45 Sec Rest/Rotate
15 Sec Burpees
45 Sec Rest/ Rotate
Should be able to set up a few shuttle sprint lanes to keep people from running into each other.

Friday 11.08.2017

A: 7 Sets:
1 High Hang Snatch + 1 Hang Snatch + Full Snatch

B: 3 Rounds for Time:
21 Power Snatches (40/30)
15 T2B
9 Burpee Over Bar
Try and watch your time for each round. Goal should be to get faster each round.

Wednesday 09.08.2017

A: 5 Sets:
1 OH Squat w/ tempo 5551

B: 4 Rounds:
12 Lunges (2xKB Front Rack 24/16)
12 C2B Pull Ups
Max Cal AB 20 Sec
Rest 2 Min
Should be done with AB but bigger classes can use rowers if groups are bigger than 3-4 people per bike.

Tuesday 08.08.2017

A: 6 Sets, Increasing:
1 Power Clean + 2 Hang Power Cleans

B: AMRAP 7 Min:
5 Power Cleans (50/30)
5 Thrusters
5 Clusters

C: 3-4 Sets:
20 Sec Side Star Plank each side
10-20 Seated leg lifts https://www.youtube.com/watch?v=sBhQxMfpuJU

Monday 07.08.2017

A: 5 Sets:
 4 Quick Single Leg Lateral Hurdle Jumps
5Weighted Chin Ups 

B: For Time:
200m Sandbag Run
40Wall Balls
20 Dips
200m Sandbag Run
30 Wall Balls
15 Dips
200m Sandbag Run
20 Wall Balls
10 Dips
200m Sandbag Run

Saturday 05.08.2017

A: 5 Sets:
10 Hip Extensions w/ weight
4 High Box Jumps
6-10 Explosive Push Ups (up onto plates)

B: As Many Calories as Possible in 12 Min:
Partner A: Rowing
Partner B: Double KB Front Rack Hold
Each time your partner comes out of Front Rack Hold, switch exercises. 

C: 3 Sets:
20 DB Shrugs
10 Shoulder Shrugs on Dip Bars

Friday 04.08.2017

A: Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

Increase load every set

B: 3 Rounds:
40 Unbroken Wall Balls
10 Unbroken Deadlifts (100/70)
Rest 3 Min

Wendesday 02.08.2017

A: On the 5 Min:
First round starts w/10 Reps of each movement. Increase by 2 Reps each round until you can't finish the work within 5 min.
Single Arm KB Thruster (24/16)
Burpees
SDHP w/ KB (24/16)
Sit-Ups
KB Swings (24/16)

Monday 31.07.2017

A: Find 10 RM Back Squat

B: For Time: (Use 1 Bar)
30 T2B
20 Front Squats (60/40)
10 Ring MU
5 Squat Cleans (80/60)

C: 100 Barbell  or DB Side Bends (50 per side)