Comment Only

Gymnastics

ROPE CLIMB TECHNIQUE: 

Rope Climb technique
Foot clamp, seated on box
Foot clamp + pull, seated on
box
Foot clamp + pull, standing
----
Practice Rope Climbs
TC: 10 minutes

RX+: 
Work on Legless RC

Time

Metcon

Every 7 minutes x 4 Sets:

30 Push ups
30 American KB Swings @ 53/35 lbs
15/15 Single Arm KB Push press @ 53/35 lbs
30 Goblet Squats @ 53/35 lbs
3 Rope Climbs


Score: Each round for time
4 Rounds= 4 Scores 

Comment Only

Optional Accessory Work

ACCESSORY / EXTRA
Face pulls
3 x 20, light band

Weight

Benchmark Test: Strict Press

In 12 Minutes: 
Establish 1 Rep Max Strict Press 

Score= Weight

Time

Metcon

5 rounds for time:

10 Thrusters @ 95/65 lbs
15 TTB

TC: 10 minutes
Score: Time

Completion

Optional Accessory Work

ACCESSORY / EXTRA
3 sets
20 band neutral grip bicep curls
20 band pullovers
20 band pull aparts

Comment Only

Gymnastics

Every 2:15 x 5 Sets: 
3 Tempo Strict Pull Ups

Tempo= 3.1.X.1
RX+: Weighted
Modified: Banded Strict 

Reps

Metcon

AMRAP 16: 

4,8,12,16,20, etc Power Cleans @ 155/105 lbs
Run 400m

Score: Total reps on cleans

Completion

Optional Accessory Work

ACCESSORY / EXTRA:
Weighted sit ups
3 x 20 @ 45/25lbs DB

Weight

Benchmark Test: Back Squat

In 15 Minutes: 

Establish 1 rep max Back Squat

Reps

Metcon

EMOM 12: 

Min 1: Max Reps Double Unders
Min 2: Max Reps Alternating DB Snatch (50/35)
Min 3: Max Reps Burpees

Score = Total Reps

Comment Only

Optional Accessory Work

ACCESSORY / EXTRA
3 x 20 Glute Bridge

Completion

Sunday Funday

EMOM 30: 

1: 15/12 Cal Bike
2: 50" Burpee broad jumps
3: 15/12 Cal Row 
4: 10 Dual DB Bench Press
5: 200 meter run 
6: Rest 

Completion

Core Cash Out

:40 on / :20 off for 6 Rounds: 

Odd Rounds: Weighted Active Hang On Rig
Even Rounds: Weighted Plank 

*For hang: hold DB between feet while maintaining an active hang position

Time

West Coast Classic Indi Test 1

5 Rounds For Time: 

800 meter run
10 Clean & Jerks 

Time Cap: 35 Minutes 
RX: 185/125
*See notes for modifications 

No Class Saturday 5/4/24 - Spring Fling Competition

Weight

Strength

Low Hang Squat Clean

Every 2:30 x 6 Sets

1 Clean Pull + 2 Pause Low Hang Squat Cleans

Perform all sets between 70-80% of 1RM Clean. You will hold 2" below the knee for 2 seconds each rep.

Rounds/Reps

Lost Keys

AMRAP 8: 

20-40-60-80-100... Double Unders
10 Front Rack Reverse Lunges

Load: 135/95lb
Score= Rounds & Reps 
*same number of single Unders for scale

Completion

Primer

3 Sets, For Quality:

12/9 Calorie Row
1 Wall Walk
10 Wall Facing Shoulder Taps
6/6 Single Arm Dumbbell Upright Row
10 Hollow Rocks
10 Arch Rocks

Time Cap: 10 minutes

Reps

Walk This Way

EMOM 20:

min 1: Max Wall Walks 
min 2: Max Calorie Row
min 3: Max Alternating Dumbbell Snatch 50/35lb
min 4: Rest

Score = Total Reps (1 Cal = 1 rep)

Weight

Pump Zone Cash Out

Every 2:00 x 3 Sets: 
6 Single Arm DB Rows / side (heavy) 
6 Ring Dips (or Tricep bench dips) 

Score= DB Load

Weight

Strength

Every 3:00 x 5 Sets: 
5 Back Squats @ 70+%
Directly into: 3 High Box Jumps 

Score= Load on squat 
*Building weight is OK, but should not exceed 80%

Time

West Coast Classic Indi Test 2

5 Rounds For Time: 

100 Double Unders 
20 Toes To Bar
10 Front Squats 

Time Cap: 18 minutes 
RX: 155/105 
*See notes for scaling 

Weight

Strength

EMOM 8: 
5 Banded Deadlifts @ 50% of 1RM

*Thicker band
All rounds same weight

Time

Jump In The Fire

For Time:
4 Rounds For Time: 

16 Dual DB Hang Cleans
2 Rope Climbs
16 Dual DB Shoulder to Overhead
32/25 Calorie Echo Bike


Time Cap: 20 minutes 
RX: 50/35

Time

Murph

For Time

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

All with a Weight Vest (20/14 lb)

Completion

Sunday Funday

EMOM 35: 

1: 15/12 Cal Row
2: 100m Dual DB Farmer's Carry (50/35)
3: 100m Dual DB Overhead Carry (50/35)
4: 12/10 Cal Echo Bike
5: 15 V Ups
6: 1/ side DB Turkish Get Up 
7: Rest 

Time

Collin

6 Rounds for time: 

400 meter Sandbag Carry (50/40 lb)
12 Push Press (115/75 lbs)
12 Box Jumps (24/20 in)
12 Sumo Deadlift High-Pull (95/65 lbs)

Weight

Strength

Every 2:30 x 4 Sets: 
10 Dual DB Bench Press
Directly into: 
1 Min Plank Hold

*Building on DB weight today is allowed, but the goal is to do all 10 unbroken every round. Do not go heavier than you can do unbroken. 

Time

Dynamic Compression

6 Rounds for time:

20/16 cal row
15 lateral burpees over rower
10 toes to bar

--Rest 1 min after Round 3 / Rest 1 min after Round 5--

Score= Time (rest included)
Time Cap: 20 Minutes

Weight

Strength

EMOM 9: 

Power Clean:
Min 1-3: Find a tough single with one sec pause at mid thigh

Min 4-6: Find a tough single with one sec pause at knee

Min 7-9 Find a tough single with one sec pause at 2" off floor

Reps

Light Switch

Every minute for 25 minutes (5 rounds):
Minute 1: Max Ring Rows for 30 seconds
Minute 2: Max Shoulder to Overheads for 30 seconds @ 75/55
Minute 3: Max Box Jump Overs for 30 seconds
Minute 4: Max Sit Ups
Minute 5: Max Power Snatches for 30 seconds @ 75/55 lbs

Score= Total Reps/ Round (5 Rounds= 5 Scores)

Staff Notes

Light Switch:
Start the class in different stations if needed so that everyone can use the rings.

Weight

Strength

Every 2:30 minutes, for 3 sets:

10 Single Arm Dumbbell Overhead Squats

*10/side each set

Time

Shaky Legs

For Time:

Echo Bike 40/32 calories
40 Back Squats @ 95/65 lbs
Echo Bike 30/24 calories
30 Front Squats @ 95/65 lbs
Echo Bike 20/16 calories
20 Overhead Squats @ 95/65 lbs

Time Cap: 16 minutes

Completion

PRIMER

EMOM 9 (3 Rounds):

Level 1:
Min 1: 50 Cross Over Singles
Min 2: 2 Rope Climbs (Legless: RX+)
Min 3: 10 Banded Empty Bar Deadlifts 

Level 2: 
Min 1: 50 Penguin Taps 
Min 2: 3 Rope Pulls 
Min 3: 10 Banded Empty Bar Deadlifts 

Reps

Skillz

3 Min On / 2 Min Off; x 4 Rounds: 

2 rope climbs
50 double unders
10 deadlifts @ 225/155lb 
Max HSPU in remaining time

Score= HSPU per round
*Each round starts at the top & is scored separately 
*During 2 Min rest time: active recovery on machine of choice

MODS: 
2 rope climbs: 6 Strict Pull Ups
Dubs: 100 Singles
HSPU: Pike Push Ups 

Weight

Strength

Every 3 minutes, for 12 minutes (4 sets):
Back Rack Reverse Lunge
Set 1: 9 reps (/side)
Set 2: 7 reps (/side)
Set 3: 5 reps (/side)
Set 4: 3 reps (/side)

Rounds/Reps

From the Window to the Wall

AMRAP 10: 
10 Wall Ball Shots @ 20/14 lbs
4 Shuttle Runs (50 feet= 1 run)

Score= Rounds & Reps

Weight

Strength

EMOM 3: 
5 Strict Press (light load)

- Rest 2 

EMOM 3: 
3 Push Press (moderate load)

- Rest 2

EMOM 3: 
1 Push Jerk (challenging load)

Rounds/Reps

Take Flight

AMRAP 10: 
2,4,6,8,10 etc. Clean and jerks @ 115/80lb 
30-30-30-50-50-50-70 etc double under

Score= Rounds & Reps