WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
POWER CLEANS (PAUSE 1 SEC. JUST AFTER KNEE)
5-4-3-2-1
WOD:
30 HANG POWER SNATCHES 75/55
15 CHEST TO BAR PULLUPS
30 JERKS 125/75
15 CHEST TO BAR PULLUPS
30 PLANK UP DOWNS
15 HAND RELEASE PUSHUPS
30 HOLLOW ROCKS
15 HAND RELEASE PUSHUPS
COOL DOWN
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
PULLUP
10-5-3-1-10
WOD:
5 ROUNDS
5 MUSCLE UPS (MOD: 10 DIPS)
30 SQUATS
AFTERMATH:
8 ROUNDS
10 SUPERMANS
10 SEC. REST (TIME YOUR OWN REST)
COOL DOWN
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
SUMO DEADLIFT
3-3-2-2-5
%80,85,90,95,80%
WOD:
AMRAP 20 MINS.
1 MIN. EACH EXERCISE
WHERE YOU START DOESN’T MATTER, JUST STAY IN ORDER
**NO MORE THAN 2 PEOPLE CAN START ON SAME EXERCISE
2 ROUNDS
BIKE CALORIES
SITUPS
MOUNTAIN CLIMBERS
MED BALL RUSSIAN TWISTS 20/14
JUMPING LUNGES
V-UPS
ROW CALORIES
LEG LIFTS
WALL BALLS 20/14, 10′
DB HIGH PLANK ALTERNATING ROWS 55/35
COOL DOWN
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
OVERHEAD SQUAT
8-6-4-2-2-2
%70,75,85,90,90+,90+%
WOD:
5 CYCLES
3 MIN. AMRAP
3 BURPEE LATERAL JUMP OVER BAR
6 FRONT SQUATS 135/95
18 DOUBLE UNDERS 2:1
RECORD REPS FOR EACH 3 MIN. AMRAP
COOL DOWN
WARMUP:
INSTRUCTOR LED
WOD:
TAKE 15 MINS. TO DETERMINE A 1RM PRESS
5 ROUNDS
ROW 200M
5 PRESSES @ 75%
REST 1 MIN.
AFTER 5 ROUNDS ARE COMPLETED
1000M ROW
COOL DOWN
WARMUP:
INSTRUCTOR LED
WOD:
AMRAP 3 MINS.
BOX JUMPS 30/24
1 MIN. REST
AMRAP 4 MINS.
6 GOBLET SQUATS 53/35
15 RUSSIAN KB SWINGS 53/35
1 MIN. REST
AMRAP 5 MINS.
6 TOES TO BAR
30 DOUBLE UNDERS 3:1
1 MIN. REST
AMRAP 6 MINS.
6 BOX VAULTS 30/24
15 RUSSIAN KB SWINGS 53/35
1 MIN. REST
AMRAP 7 MINS.
6 RING DIPS
30 DOUBLE UNDERS 3:1
COOL DOWN
WARMUP:
INSTRUCTOR LED
WOD:
30 BURPEES
1 ROPE CLIMB (MOD: 2:1)
30 DB POWER SNATCHES RIGHT ARM 55/35
1 ROPE CLIMB (MOD: 2:1)
30 DB POWER SNATCHES LEFT ARM 55/35
1 ROPE CLIMB (MOD: 2:1)
30 SINGLE ARM OVERHEAD LUNGE RIGHT 55/35
1 ROPE CLIMB (MOD: 2:1)
30 SINGLE ARM OVERHEAD LUNGE LEFT 55/35
1 ROPE CLIMB (MOD: 2:1)
30 PUSHUPS
1 ROPE CLIMB (MOD: 2:1)
30 PULLUPS
COOL DOWN
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
FRONT SQUAT
10-5-3-1-1-1-1-10
%50,75,85,90,95,95+,95+,65%
WOD:
1,2,3,4,5,6,7,8,9,10
INCH WORM (IN PLACE, HANDS@FEET/CHEST2FLOOR/HANDS@FEET)
WEIGHTED SITUP 70/53
ALTERNATING SINGLE LEG BRIDGES (REPS X2)
COOL DOWN
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
MID THIGH HANG POWER SNATCH
2-2-2-5-5
WOD:
DIANE
21-15-9
DEADLIFT
HSPU
COOL DOWN
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
THRUSTER
4-4-4-3-3-3
WOD:
20-16-12
ALTERNATING PISTOLS (MOD: SQUATS X2)
PUSH PRESS 115/75
AFTERMATH:
10-8-6.
GOOD MORNINGS (EMPTY BARBELL OR PVC)
OVERHEALD LUNGES (EMPTY BAREBLLS OR PVC)
RING ROWS
COOL DOWN