Class Schedule
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2/20/2013 Wednesday


3 rounds:
40 flutter kicks
40ft farmers walk

*this is performed with a partner as a relay – one person performs both flutter kicks and farmers walk while other waits. Each partner performs the rotation 3  times before moving on to burpees

Finish with both partners doing 15 consecutive burpees one after the other.

Test: Max rep KB Swings *must maintain upright posture and KB must go above forehead.


Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Toes-to-bar, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, Muscle Ups, etc…


Four sets of 3-minute AMRAPS of either:


5 Pull-Ups

10 Push-Ups

15 Air Squats

*Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round.

*Score total number of rounds completed.


A. Strict Press @ 20×1; 2-3 reps x 6 sets, Rest 2-3min b/w sets

*Use this time to work on hip mobility and glute activation*


Four rounds for time of:

10 Push Press 115/75lb

20 Box Jumps 24/20

30 Double-Unders