General OFK Program

Warm Up – Thunderstruck Burpees
Tabata Bar Hang

3 Rounds
– 1 Farmers Carry Lap
– 1 Obstacle
– 10 Squats

Amrap 1:
Row of walls / Ninja Steps / Warped Wall / Traverse Wall / Pinch Grip Lap / Dip Walk / 200M Row
Amrap 2:
Rings / Multi Rig / Orange Rig / Green Monkey Bars / Orange Rig

Elite Program

Week 2:

Warm Up + Cardio song if there is one

If not: 5 Minute emom of 20 squat touch downs and plank hold

3 Rounds – 15 Minutes

Balance Beams x 2

12 Goblet Squats

30 Bike Crunches

Monkey Bars

8/Leg Single Leg Deadlift (no weight)

Row of Walls

Sprint Lap

Tabata Bar Hang / Burpees

Stretching Routine – Last 10 Minutes of Class – Introduce new stretches and Full Body Routine 

Frog Stretch

Walk Hands to the left and right

Cobra

Downward Dog

Pigeon

Figure 4

Butterfly

Across the Chest

Tricep Stretch