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Level 2
A. Hip Power Snatch Work to a Challenging 5 in 10 minutes
B. Back Squat 10 RM – x10 @ 95% – x10 @ 90% Rest 3:00|
C1. Single Arm DB Row x5-7/armx4 @ 3010 Rest :30
C2. Ring Push-up x5-7×4 @ 3010 Rest :60

Level 1
Skill:
Hip Clean Progression
A. Hip Clean x3 x 5

Strength (Remainder of Class):
C1. Step ups x5/leg x 5
C2. Seated DB Press x3 x5
C3. DB Bent over Row x3x5 @ 3010

Functional Paleo: Stress and Your Hormonal System
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“Your body can do anything.  It’s your mind you have to convince.”  -Unknown

Level 2
**Skill Day**
Skill:
Handstands

10 Rounds for Quality
2-3 Forward Rolls (Scale up forward roll to Pistol)
3-5 Russian KB Swings
3-5 Box Jumps (Step Down)
3 Hollow Rocks
3 Superman Rocks

Post time permitting: Monthly Challenge
Handstand Holds/Walks: Wall —> Walk —> Freestanding

Level 1
MQ x10x3 – Include Hip Hinge MVMT, Push-ups

Skill:
Kip Swing/Jumping Pull-up
*Go through Progression

Wall Balls
*Go over different weights of med balls and heights on the wall

Workout:
3 Rounds
400m Run
15 Wall Balls
10 Jumping Pull ups/ Kip Pull ups
*Time Recorded
15:00 Cap

12 Reasons You’re Not Losing Fat
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“Try not. Do, or do not.  There is no try.” -Yoda

Level 2
4 Rounds
3:00 Row @ 2K Pace
3:00 Rest

then…
4 Rounds
Run 400 M @ 800 M Pace (appx. 3:00)
Rest 3:00

Level 1
MQ x8x3 – Include Ring Rows

Strength (Remainder of Class )
A1. DB Press x6-8×4
A2. BB Front Rack Lunges x6/ea legx4
B. Deadlift x3x5

Four Ways to Improve Your Paleo Lifestyle
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“One important key to success is self-confidence. An important key to self-confidence is preparation.” – Arthur Ashe

Level 2
A1. Front Rack KB Walking Lunges x5/leg x4 Rest :60 (switch hands 1/2 through)
A2. Hip Power Snatch x5x4 by Feel Rest :60

3 Rounds
6 Kip Pull-ups AFAP
6 DB Push Press @ 55#, 35#
Rest 2:00

then…
3 Rounds
10 Burpee Box Jumps
Rest 2:00

Post time permitting
2-3 Rounds
Side Planks :90/side
Hollow Holds :90

Level 1 (Test)

Strength
A1. Front Squats x2x5
A2. RDL x5x5

Skill:
Jump Progressions

Workout (15 Minute Cap Conditioning):
Test:
1 Mile Time Trial
*Time Recorded

6 Tips for People Who Stand All Day
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“Wisdom is knowing what to do next, skill is knowing how to do it, and virtue is doing it.” -David Starr Jordan

Open WOD 13.4

7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…

All Levels
3 Rounds
200 M Power Row
Rest 2:00

then…
3 Rounds
50 M Sled Sprint
Rest 2:00

then…
3 Rounds
100 M Sprint
Rest 2:00

Best Ways to Make Dieting Easier
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“The only disability in life is a bad attitude.” -Scott Hamilton

Level 2
A. Hip Clean Work to a Challenging 5 in 10 minutes
B. Back Squat 10 RM – x10 @95% – x 10 @ 90% Rest 3:00
C1. Single Arm DB Row x6-8/armx4 @ 2010 Rest :30
C2. Ring Push-up x6-8×4 @ 3010 Rest :60

Level 1
MQ x6x4: Include MB DL

Skill:
Headstand to Headstand Holds, Wall Walk, Kick up

Strength
A1. RDL x10x3
A2. Push-ups x10x3
A3. Ring Rows x10x3
*Focus on mechanics and techniques not weight

Workout
800 M Run
30 Tic Tacs
20 MB Step ups
400 M Run
30 Tic Tacs
20 MB Step ups
200 M Run
30 Tic Tacs
20 MB Step ups
*15 Time Cap

Want to Be Happier? Stop Doing These 10 Things Right Now
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“Take care of your body.  It’s the only place you have to live.” -Jim Rohn

Level 2
**Skill Day**

Skill Review Rowing

7 Rounds for Quality
3-5 Wall Balls
5 Roll Hollow Position
2-5 Kipping Pull-up

Monthly Challenge
Handstand Holds/Walks Wall–>Walk–>Freestanding

Level 1
MQ x6x4: KB Squats

Skill:
Hip Snatch Progression
A. Hip Power Snatch x1-3 x 5

Workout
4 Rounds
10 DB Thrusters
6-10 Pullups/Jumping Pull ups
100 M Run

“It’s not that some people have willpower and some don’t.  It’s that some people are ready to change and others are not.” – James Gordon

5 Rules of Rest Day Training
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Level 2
5:00 @ 80-90% Aerobic Max
5 UB Burpees
200 M Run
*Steady continuous pace, rounds recorded

Rest 2:00

5:00 @ 80-90% Aerobic Max
5 UB KB Swings
200 M Run
*Steady Continuous pace, rounds recorded

Rest 2:00

5:00 @80-90% Aerobic Max
5 UB Air Squats
200 M Run
*Steady continuous pace, rounds recorded

Rest 2:00

5:00 @ 80-90% Aerobic Max
5 UB Kip Pull-up
200 M Run
*Steady continuous pace, rounds recorded

Level 1
Skill:
Jump Progression

Strength:
A. DB Step ups x8x3
B1. Push-up x10x3
B2. Ring Rows x10x3
C. RDL x10x2

Hacking the Deep Squat
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“Don’t let the fear of striking out get in your way.” -Babe Ruth