General & Specific Warm-up: [~10 minutes]

Warm up: Corrective & JTLC, General Barbell Warm-up (pvc>bb)

CF-JTLC: Catbacks x5*3, Flying posture hold x3*10, Is, Ts, As x5*3, Low plank x30s, Hip bridge x5*3, Squat & hold x30s, Posture hold position x10s,

Arm circles (f/b) x8, Torso twists x8, Toe touch TO posture hold x5&5, Alt. Lunges x5, BW Squat x10, Squat & hold #2, 30s, Burpeesx5+

General Barbell Warm-Up (pvc>barbell): Good morning, behind the neck press, back squat x5 of each for 2-3 rounds =1 set (x1-3 sets depending on quality/time)

 Quick Skill Foundation: DU/Jump Rope (3 min)

20 on and 10 off (6 rounds= 3 min)

1) Fast/shirt

2) Tall/high

3) DU test (single to double etc)

4) DU or SU

5) DU or SU

6) DU or SU

Foundational Strength (wave 3, week 2/3, 20 min): ramp up for respective RM (first 2-3 sets are warm-ups) [~20 minutes &/or finished by 30 min into the class time]

Ramp up over 5-7+ sets (first 2-3 sets are warm-ups) (*options for ‘Cross-breeders’)

A1) Back Squat: 3s *Newbie default: 3-5 reps (optional)

A2) Military Press: 3s *Newbie default: 3-5 reps (optional)

A3) Chin-up 3s***w/3 sec lockout and 4 sec negatives (strict/un-broken, band>bw>weighted): (or, if have 10+ strict chins may work ring pullups or kips x5-10 per round) *Newbie default: 3-5 reps (optional)

Strength 2 (7 min):

B1) Pistols (BW>PVC/Band/Rack>Box>box w/pvc>negative only>step ups) x5 reps x3-5 rounds (BW>PVC>BB)

B2) Ring Dips: 3s x3-5***w/3 sec lockout and 4 sec negatives

Optional if time: Skill (10 min): Kipping Pullups: 20 on 10 off for ~5+ min (or 30/30, 15/15, etc)(Note: if can’t do 10 strict pullups use band and feet touching floor) (~10 min). NOTE:if you already have a good kip complete ‘quota practice’ reps of: 15-25 Chest to bar kips (butterfly or reg.), 15-25 Butterfly, 15-25 Regular Kips (or, practice regular kips for same number of total reps).

1) Floor kick x5 x2 sets

2) Swings (in, out, in) x 2 sets

     a. Feet on floor

     b. Feet off floor

3) Kip: work 1 good rep at a time.

     a. +jump (in, out, in, jump) x 1-2 sets

     b. If difficulty, feet on floor/box to guide & jump from

     c. In, out, knees (bend/raise), hips (extend)

4) Optional progression: (+hold at top) or step 3. x 15-30s x 2 sets

5) Optional progression: +push away or steps 3 or 4. x 15-30s x 2 sets

6) Optional progression: string reps together or steps 3,4,5. x 15-30s x 2-3 sets

a.     Optional regression at any time: add band to feet

WOD:

18 min

5 rounds FBT-

5 Wall Walk

10 Ring Dips

15 T2B

20 Alt. Pistols (>front rack luges or step-ups)

25 BW Squats

Optional if time:

Weighted planks w/partner: 30s rounds (3 rounds each)

OR:

30s flying posture hold, 30s plank, 15s side plank, 15s side plank x 2-3 rounds (2-3 min)

Stretch/mobility [~5-10 min]

*General protocol (10-ish sec each):

Lower: cobra, prone quad, half kneeling hip flexor, pigeon, hamstring, calf, etc.

Upper: arm across/post. sh, down the middle/tricep, over the top/lat., grab and turn away/chest/sh./bi.,

hands forward/scaps, overhead/wrists/lats, behind back/ant. sh./chest, etc.

**Specialty: any quad/hip flexor, shoulder, limitations (bands/rollers)