WARMUP:
INSTRUCTOR LED
WOD:
8 ROUNDS
:40 SECONDS EACH EXERCISE
:20 SECONDS REST BETWEEN EXERCISES
BENCH PRESS 135/85 (RX+ 155/100)
HIGH PLANK ALTERNATING DB ROWS 55/35
BOX JUMPS 24/20 (RX+ 30/24)
TOTAL REPS
AFTERMATH:
BOTTOM TO BOTTOMS
COOL DOWN
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
BACK SQUAT
10-10-8-5-3
50,60,70,80,85
WOD:
AMRAP 15 MINS.
14 LOW PLANK ALT. ARM/LEG RAISES (RAISE OPPOSITE ARM/LEG TO 180 DEGREES)
2 ROPE CLIMB 2:1
14 HOLLOW ROCKS
200M ROW
COOL DOWN
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MINS. TIME CAP
1 HANG POWER SNATCH / 1 POWER SNATCH
7 SETS (START@50%, LOAD MORE TO BAR AFTER EACH SUCCESSFUL SET)
WOD:
10 ROUNDS
30 DOUBLE UNDERS 2:1
10 HANGING ALT. STRAIGTH LEG RAISES (PASSED 90 DEGREES)
COOL DOWN
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
DEADLIFT
10-5-3-1-1-1
50,65,75,85,90,95+
WOD:
5, 3 MIN. AMRAPS WITH 1 MIN. REST BETWEEN EACH AMRAP
START EACH AMRAP FRESH WITH THE FIRST REP OF POWER CLEANS
RECORD REP TOTAL FOR EACH AMRAP
2 POWER CLEANS 185/125 (RX+ 205/135)
8 HAND RELEASE PUSHUPS
14 HIGH PLANK ALT. SHOULDER TOUCHES (SAME SIDE HAND TO SHOULDER)
COOL DOWN
WARMUP:
INSTRUCTOR LED
WOD:
5-15-25-5-10-15
GOBLET THRUSTERS 55/35
PULLUPS (MOD: 8-7-6-5-4-3)
WEIGHTED SITUPS 55/35
AFTERMATH:
25 INCHWORMS (TO HIGH PLANK, NOT CHEST TO FLOOR)
25 CALORIE ROW OR BIKE
25 DB GOOD MORNINGS
COOL DOWN
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
OPEN GYMNASTICS STRENGTH & SKILLS
1 MIN. EACH EXERCISE
:10 SEC REST BETWEEN EXERCISES
3 ROUNDS
KNEES TO ELBOWS
KB SWINGS 53/35
BIKE CALORIES
SLAM BALL 25/15
DB DEADLIFTS 55’S/35’S
OVERHEAD LUNGE 45/25 BUMPER PLATE
TOTAL REPS
COOL DOWN
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
PUSH JERK
5-5-5-3-2
70,75,80,85,90%
WOD:
72 DOUBLE UNDERS (2:1)
18 CHEST TO BAR PULLUPS (NEWBIES: 9 PULLUPS)
36 DOUBLE UNDERS (2:1)
9 PULLUPS (NEWBIES: 6 PULLUPS
36 DOUBLE UNDERS (2:1)
18 PULLUPS (NEWBIES: 9 PULLUPS)
72 SQUATS
9 CHEST TO BAR PULLUPS (NEWBIES: 6 PULLUPS
COOL DOWN
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
FRONT SQUAT
5-5-3-3-2
75,80,85,85,90%
WOD:
AMRAP 10 MINS.
1,2,3,4,5,6,7,8,9,10
HANG POWER CLEANS 135/95
BURPEEES
2 MIN. REST
THEN… START WHERE YOU LEFT OFF AT THE END OF 10 MIN. AMRAP
CONTINUE FOR ANOTHER 3 MINS. TO ADD TO AMRAP TOTAL
COOL DOWN
WARMUP:
INSTRUCTOR LED
WOD:
5 ROUNDS
20 CALORIE ROW
10 SINGLE ARM PUSH PRESSES (5 EACH ARM) 70/45
20 BOX JUMPS/STEPUPS 20″
10 SINGLE ARM BENT OVER ROWS (5 EACH ARM) 70/45 (MOD: PUT FREE HAND ON BOX)
AFTERMATH:
8 ROUNDS
10 SECONDS MOUNTAIN CLIMBERS
20 SECONDS SITUPS
(CHALLENGERS, THIS WILL COUNT AS YOUR TABATA ABS)
COOL DOWN
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
BENCH PRESS
5-4-3-2-5+
75,80,85,90,80%
WOD:
4 CYCLES
1 MIN. ON / 1 MIN. OFF
AMRAP
2 RACKED LUNGES 95/65 (FRONT OR BACK)
2 SUMO DEADLIFT HIGH PULLUPS 95/65
ADD 2 REPS TO EACH EXERCISE AFTER EVERY COMPLETED ROUND
THEN
4 CYCLES
1 MIN. ON / 1 MIN. OFF
ARAMP
2 POWER SNATCHES 95/65
12 LATERAL JUMPS OVER BAR
ADD 2 REPS TO EACH EXERCISE AFTER EVERY COMPLETED ROUND
AFTERMATH:
8 ROUNDS
10 SECONDS STATIC HANG
20 SECONDS SQUAT HOLD
COOL DOWN