Advanced Class criteria, please read. Happy Birthday DARIO!!!

This is the advanced class doing the Bear Complex. They are super badasses! Some of you know that we have a few leveled classes in our schedule. If you don’t know, they are as follows: Beginners : Tuesday at 6:30 & Wednesday at 4:30 Advanced : Thursday at 5:30 We are planning on building in more leveled classes (and more classes in general) soon. For the past 2 months, we were trying on some new programming and did not abide by these leveled classes quite as much as we are committed to doing in the future. However, from this point forward, we will be programming different workouts for the beginner and advanced classes. What that means for you is that the beginner classes will go back to being a scaled workout with more detailed instruction. If you are not a beginner and you come to a beginner class, you will be doing the beginner workout. The criteria for the Advanced classes is as follows: Athletes must have unassisted pullups and pushups, double unders, and must know at least 75% of your PRs for the 9 Basic Lifts. If you do not meet this criteria, you will not be permitted to stay for the advanced class. We do not want to exclude anyone but we do want to give our advanced athletes a chance to excel in a competitive environment. As you can see from the above video, these guys are not messing around. Advanced classes will be concentrating on gaining proficiency in movements such as Handstand Pushups, Ring Dips, Muscle Ups, Pistols and Olympic Lifts, etc.

 

Wednesday, February 19th. HAPPY BIRTHDAY, DARIO!

All levels

A) 5 min EMOM 5 Front squats @ 80% (Off the floor)

B) Dario’s birthday wod

34 Double Unders

19 Push presses

34 Double Unders

19 HSPU

34 Double Unders

19 Pull ups

34 Double Unders

19 Box Jumps

34 Double Unders

19 Games push ups

34 Double Unders

Do 2 burpees at the top of every minute.

 

Beginners

A) Same, less weight. Off racks.

B) 20 Double Unders

10 Push presses

20 Double Unders

30 sec head/handstand

20 Double Unders

10 Pull ups

20 Double Unders

10 Box Jumps

20 Double Unders

10 Games push ups

20 Double Unders

Do 2 Burpees at the top of every minute.



Mobility WOD