Group-on class schedule: Mon, Wed, Fri 6am, 8am, 10am, noon, 5:30, 6:30, and 7:30. Client must attend all classes in order before entering regular classes. Please e-mail firstname.lastname@example.org to reserve your spot. First session begins this Wednesday. No Fundamentals classes over holiday weekend.
Individual Warm-up: 5-rope climbs
Warm-Up: Joint Articulations, high knee walk, butt kick run, 2-shuffles, 2-karaoke runs, 4-50% sprints. Part #2: 50-doubles, 400 run. Part #3: 20-dead-lifts 15-hang power cleans.
Strength: Dead-lifts, 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90%
WOD: 100-75-50-25 reps of Double unders, 400m run after each set.
RX: missesd attempts don’t count.
L-2: missed attempts count
L-1: 300, 225, 150, 75 single reps.
Stamina: 10-rds of 1-rope climb and 15-ghd sit-ups.
Endurance: Enatai beach run.
Recovery: Hamstring and calf stretches.