| SKILL |
| Kipping Pu Practice/Progressions |
| BMU Practice/Progressions |
| RMU Practice/Progressions |
| EMOM 10Mins |
| Kipping Pull Up x 1-3 Beg/Int |
| BMU x 1-2 Int/Rx |
| RMU x 1-2 Rx |
| Focus for emom recycling |
| Beginners practice kipping beat beat |
| swings focus hollow – arch positions. |
| WOD |
| Running Clock |
| Mins 0-5 50 Lateral Bar Burpees (For Time) |
| Mins 5-15 10 Min Amrap |
| 12 Wallball 12/9/6/3 |
| 9 TTB/KR/Rig Taps |
| 6 HSPU |
| Scale HSPU Box PU/Ring PU |
| Min 15-? 1 KM Run |
| Score Lateral Burpees= For Time |
| Score 10min amrap = Total Reps |
| Score 1km Run = For Time |
| STRENGTH |
| Every 90 Secs For 15mins (10 Rounds) |
| Alternate Between |
| 3 Deadlifts @ 75% 1 Rm (5 Sets) |
| 5 Benchpress @ 80 % 1 Rm(5 Sets) |
| WOD |
| 3 Rounds For Time |
| 12 Deadlifts 70/50 |
| 30 DU |
| 9 HPC 70/50 |
| 30 DU |
| 6 Push Jerk 70/50 |
| 30 DU |
| Scale as required |
| Scale DU= Barhops/2:1 Singles |
| Finisher |
| Tabata MB Sit Ups 9/6 |
| STRENGTH |
| EMOM For 10mins |
| Odd. 2 HPC + 1 PC @ 75% 1 RM |
| Options working at your level. |
| Even. 5 Strict Deficit HSPU Between 2 20kg |
| 5 Strict HSPU to level Floor |
| 5 Strict HSPU to 1-2 mats only |
| 3 Kick up to handstand slow negative to mat. |
| WOD |
| Every 4mins for 20mins (5 Sets) |
| Complete 1 Round |
| 250m Row |
| 15 Russian Swings 32/24 |
| 10 BFB |
| Remainder of 4min Rest |
| Score = Slowest Round |
| for bigger classes. |
STRENGTH
Every 2mins 30secs for 5 Sets (12min30secs)
Front Squat 3 Reps @ 85%
Every 2mins 30secs for 5 Sets (12min30secs)
5-7 Strict C2B/PU/RR
1-2 sec pause at top
3 sec controlled negative
Pair Up Spot as required.
WOD
For Time
UNBROKEN THRUSTERS
15-12-9-6-3 50/35
30 Sec Rest betwen sets
Scale as required
Score = For Time including rest period.
100m Run Penalty if you break a set drop bar
to floor.
Finisher
Core Work
6 Rnds
20 Secs Static Hollow Hold
Alligator Roll into
20 Secs Static Arch Hold
20 Secs Rest