Normal class times for 6 am, 9:30 am and 12:30 pm. The afternoon schedule will look like this.
3:00-4:00 Injury prevention workshop
4:00-4:30 WOD
4:30-5:30 Injury prevention workshop
5:30-6:00 WOD
6:00-7:00 Injury prevention workshop
7:00-7:30 WOD
Essentials:
A.
Injury Prevention
B.
10min AMRAP
Inch Worm x 1
Burpees x 5
Dumbbell Step back Lunge x 10 reps
Fitness:
A.
Injury Prevention
B.
10min AMRAP
Wall Walk x 1
Handstand Push Up x 5
Dumbbell Jump Lunge x 10 reps 25/15
Performance:
A.
Injury Prevention
B.
10min AMRAP
Wall Walk x 1
Handstand Push Up x 5
Dumbbell Jump Lunge x 10 reps 25/15
Competitor Session 2:
A.
5 Sets
Back Squat x 3 reps 82%
Pause 3 sec at the bottom on First rep of each set
On the 2:30 min
B1.
4 Sets
Reverse Hyper x 12 reps
Rest 30 sec
B2.
4 Sets
Speed Box Squats x 15 reps 75/55
Rest 30sec
B3.
4 Sets
Weighted Kneeling Squat Jumps x 8 reps
Rest 3min