3rd set of classes

GO GETTERS:
Warmup (easy pace) - 5 minutes of 30s air squat, 30s 12" box jump the 5 minutes of flow yoga (down dog, cobra, warrior 1, down dog, cobra, warrior 1 opposite leg and repeat)

Skillset - Introducing the deadlift, working with PVC progressing to medicine balls and cinder blocks

WOD -
30, 20, 10 reps of:
10lb medicine ball press & toss from floor (ball must get 2 feet from fingertips)
Situps w/medicine ball (ball must touch floor with arms extended, then touch wall)
Pushups on medicine ball

2nd set of classes

HARD CHARGERS:
Warmup - 50 pushups, 50 Double Unders (or scaled to alternating one foot)

Skillset - Cleans, specifically focusing on the shrug within the movement. Work on hang cleans with a full squat and power cleans from the floor. First with PVC, then with 45# bar.

WOD - Modified Fight Gone Bad, 3 rounds
Jump & touch ring with both hands
Box Jumps 24"
Heavy Bag to overhead 65lbs
Wallball
SDHP 45lb bar

For 5 minutes, switching movement on the minute, 2 minutes rest between round. Jump & touch ring with both hands, ring at 12" above fingertips when standing on toes. Heavy bag rep must be with bag balanced above head, elbows locked, full hip extension.

G0 GETTERS:
Warmup (easy pace)-
5 minutes of 30s jump rope, 30s pushups
5 minutes of 30s air squat, 30s hang power snatch w/PVC (feet must leave ground)

Skillset - Deadlift form work, scaling weight appropriately for each person

Team WOD -
10 minutes of 20 situps while partner does max burpees, aiming for best cumulative burpees

Beginning of Classes

HARD CHARGERS:
Warmup - 50 OHS w/dowel, 50 situps, hamstring stretching

Skillset/Strength Training - 5x5 Deadlifts

Team WOD for time -
Part A: 35lb KB/DB swing, 10 reps / Burpees (75 cumulative reps)
Part B: 45lb shoulder press, 30 reps / one ring pullups

One person performs 10 reps of 35lb KB/DB swing while the other person performs as many burpees as possible, they then switch every 10 KB/DB swing reps until they've reached a cumulative total of 75 burpees. At this point, one partner begins pullups while the other performs the shoulder press. They can switch between exercises whenever they want but or each partner can just work one movement but all reps of press and pullups must be completed to finish.

Since there is a range of body weight and height in this class, the goal with this WOD was to allow team members to perform movements that equally advantage and disadvantage certain body types.

GO GETTERS:
Warmup - for 10 minutes perform easy to medium pace 25 Squats and Jump Rope 25 reps

Skillset - Pushup form work, keeping core stabilized, head & neck inline with spine, hands directly beneath shoulders, chest to the ground, full extension of elbows at top of rep

Team WOD for time -
Part A: 10 Ball Slams / Squat Jumps (30 cumulative reps)
Part B: 10 KB Swings (weight scaled appropriately) / Burpees (30 cumulative reps)