andyw

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
DEADLIFT
3-3-3-2-1-1
%75,85,90,90+,95,95+%

WOD:
30-20-10
DB RACKED LUNGES 45/30
DB PUSH PRESS
DB RACKED SQUATS

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WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
THRUSTER
3-2-1-1-1-1

WOD
10 ROUNDS
5 BURPEE CHEST TO BAR PULLUPS
5 WEIGHTED SITUP WITH PRESS 55/35

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WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
SQUAT CLEAN
HANG / TOUCH &GO / FLOOR
1-1-1-1-1-1

WOD:
TABATA BOX JUMP 20″
REST 1 MIN.
TABATA CALORIE ROW
REST 1 MIN.
TABATA WALL BALL 20/14, 10′
REST 1 MIN.
TABATA KB SUMO DEADLIFT HIGH PULL 70/53

SCORE EACH TABATA SEPARATELY AND ADD TOGETHER FOR FINAL SCORE
(LOWEST REPS OUT OF 8 TABATA ROUNDS IS THE TABATA SCORE
FOR EACH EXERCISE)

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WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
PUSH JERK
5-5-3-2-1-1
%75,80+,90,90+,95+,95+%

WOD:
13 KB SWINGS 53/35
3 ROPE CLIMBS (MOD 1:1)
26 KB SWINGS
2 ROPE CLIMBS
52 DOUBLE UNDERS (2:1)
1 ROPE CLIMB
52 DOUBLE UNDERS
2 ROPE CLIMBS
26 KB SWINGS
3 ROPE CLIMBS
13 KB SWINGS

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WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MIN. TIME CAP
SQUAT SNATCH
HANG / TOUCH & GO / FLOOR
1-1-1-1-1-1

WOD:
5 ROUNDS
5 RENEGADE ROWS 55/35
10 PLANK UP DOWNS
15 SITUPS
…THEN…
5 ROUNDS
5 RING ROWS
5 HOLLOW ROCKS
10 ALTERNATING SINGLE LEG BRIDGES

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INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MIN. TIME CAP
MUSCLE UP PRACTICE
OR PULLUP AND RING DIP 5-4-3-2-1

WOD:
3 ROUNDS
500M ROW
21 BURPEES
12 THRUSTERS 95/65

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WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MINS. TO DETERMINE 1RM CLEAN & JERK

WOD:
EMOM 20 MINS.
1 CLEAN & JERK @ 75% OF 1RM (MOD: 2 C&J’S @ 65%)
10 MOUNTAIN CLIMBERS
10 SQUATS
1 INCH WORM (HANDS@FEET / CHEST2FLOOR /HANDS@FEET)

WHEN YOU CANNOT COMPLETE THE 22 REP ROUND WITHIN THE MINUTE
THAT IS YOUR SCORE.
NOTE THE TIME AND THE NUMBER OF REPS YOU COMPLETED IN YOUR FINAL
ROUND. THEN CONTINUE AMRAP TIL 20 MINS. IS UP.
IF YOU COMPLETE THE 20 MINS. AS AN EMOM
NOTE THE TIME YOU FINISH YOUR FINAL INCH WORM

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WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MIN. TIME CAP
PUSH PRESS
3-3-2-2-5
%80,85,90,95,80%

WOD:
6 ROUNDS
10 PULLUPS
10 DEADLIFTS 225/155

AFTERMATH:
6 ROUNDS
10 PUSHUPS
10-15 SEC. REST (TIME YOUR OWN REST)

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WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
25 MIN. TIME CAP
BACK SQUAT
8-6-4-2-2-2
%70,75,85,90,90+,90+%

WOD:
AMRAP 9 MINS.
6 LATERAL BOX JUMP OVERS 20″
12 ALTERNATING DB POWER SNATCHES 55/35
6 BOX JUMP OVERS 20″

AFTERMATH:
TABATA ABS

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WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MIN. TIME CAP
BENCH PRESS
15-10-5-20
%50,70,85,50%

WOD:
CHRISTINE
3 ROUNDS
500M ROW
12 DEADLIFTS @ YOUR BODYWEIGHT (ROUND UP TO NEAREST 5#)
21 BOX JUMPS 20″

(THOSE NOT DOING WOD AS RX’D MAY SHARE A ROWER)