A. Equilibre for 15 minutes
Begin with joint prep for the wrists and elbows and shoulders. 
Work on your weakness, for some of you that is handwalking and for others it is handbalancing.
Regardless, everyone begin with the following:
Advanced: 60 sec chest to wall bodyline. Your line should be so perfect that you are actually fighting to keep your toes on the wall. x 1 set
Intermediate: 45 sec x 2 sets.
Beginner: 30 sec x 3 sets
rest 60 sec between sets.
 
 B. HSPU:
Advanced: Every 90 sec, do 2-4 deficit hspu x 5 sets.

Intermediate: Every 90 sec, do 2-4 strict hspu x 5 sets.

Beginner: Every 90 sec, do 3-5 strict regular or incline push ups x 5 sets. 

C. Every 5 minutes do:
Back Squat x 7 115/155 lbs
Double Unders x 20
Kipping Chest to Bar pull ups x 15
5 sets
See May 19 and Sept 5,  2014

A. Turkish Get up
Advanced: in 15 minutes find a max for both sides with a barbell.

Intermediate: 4 sets of 3. Go up in weight with each set.

Beginners: 4 sets of 5. Go up in weight with each set.

B. Every 4 minutes x 5 sets
Strict Press x 5 65/95 lbs
Double Unders x 30
Toes to Bar x 12

A. Bar Muscle up or Toes to Bar Practice for 15 minutes.

See August 22, 2014

A. 5 minute AMRAP
Push Jerk x 5 95/135lbs
Toes to Bar x 9
Burpee Box Jumps x 7 20/24"

Rest 5 min.

B.  AMRAP in 5 minutes:
     Pistols x 6
     Deadlifts x 10 115/165 lbs
    Wall balls x 12 14/20 lbs

Rest 5 minutes

C. AMRAP in 5 minutes:
Row 200 meters
Ring dips 3/5
KB Swings x 16 (american) 35/55 lbs

A. Snatch Balance
Advanced/intermediate: 5 sets of 3 reps All at 60-70 % of your max snatch
Beginner: first and second position snatch balance x 5 sets x 5 reps
Rest 2 minutes.

B.  SEE Nov 25, 2014
AMRAP OHS in 2 min at 95/135 lbs

Note: Just like the AMRAP thrusters that we did last week,  I want you to go a little heavier than the typical go to of 65 lbs for women and 85 for men (You know who you are)! You must snatch the bar from the floor into either a power snatch or full snatch. More advanced, I want a snatch into your first rep. If you are unstable under the bar the above comments DO NOT apply to you.  Instead, do the following:

Beginners: OHS 5 sets of 7 reps (work up in weight slowly).

C. Jumping Barbell Squats x 20
   Burpees x 12
   Alternating DB Snatch 30/55 lbs x 10
   Rest 90 sec.
   5 sets