WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
SQUAT CLEAN
5-3-3-3-3-5
WOD
(20 MIN. TIME CAP)
4 ROUNDS (WITH A PARTNER SPLIT THE WORK, WORK 1 AT A TIME)
100 DOUBLE UNDERS 3:1
500M ROW
50 RUSSIAN KB SWINGS 53/35
COOL DOWN
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
BACK JERK (SPLIT)
3-2-2-1-1-1
WOD
AMRAP 10 MINS.
5 POWER SNATCHES 135/95
10 PUSHUPS
15 ALTERNATING SINGLE LEG V-UPS (OPPOSITE HAND/OPPOSITE FOOT)
REST 2 MINS.
AMRAP 5 MINS.
5 PUSHUPS
10 ALTERNATING SINGLE LEG V-UPS (OPPOSITE HAND/OPPOSITE FOOT)
15 POWER SNATCHES 45/35 (START EMPTY BARBELL BELOW KNEES)
**PLEASE DO NOT DROP OR DUMP EMPTY BARBELLS FROM OVERHEAD
OR FROM THIGHS. DEADLIFT BARBELL TO FLOOR ON LAST REPS. THANK YOU
RECORD TOTAL REPS OF EACH AMRAP
COOL DOWN
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
DEADLIFT
10-5-3-1-1-1-1-10
%50,75,85,90,95,95+,95+,65%
WOD:
1 MIN. EACH EXERISE
1 MIN. REST BETWEEN ROUNDS
5 ROUNDS
CALORIE ROW
WALL BALL 20/14, 10″
BENTOVER DB/KB ROWS (2 BELLS) 35/25
COOL DOWN
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
15 MIN. TIME CAP
HANDSTAND PUSHUP
5-4-4-3-2-2
TRY FOR GREATEST RANGE OF MOTION FOR EACH SET
ADD WEIGHT VEST WHERE GREATER CHALLENGE IS NEEDED
WOD:
3 ROUNDS
30 POWER CLEANS 95/65
20 PULLUPS
60 MOUNTAIN CLIMBERS
COOL DOWN
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
HIGH HANG SQUAT SNATCH
5-3-1-1-2-3
WOD:
GRACE
30 CLEAN & JERKS 135/95
AFTERMATH:
30 CALORIE ROW
30 ABS OF YOUR CHOICE
COOL DOWN
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
MUSCLE UPS
PULLUPS/DIPS
WOD:
5 ROUNDS
:30 SEC MAX REPS BENCH PRESS 135/95
:15 SEC REST
:30 SEC STATIC HANG
:15 SEC REST
:30 SEC MAX REPS DB STEPUPS (2 DBS) 45/30, 24/20
:15 SEC REST
AFTERMATH:
800M RUN
COOL DOWN
WARMUP:
INSTRUCTOR LED
WOD:
21-15-9 (8 MIN. TIME CAP)
THRUSTERS 115/75
RING PUSHUPS
REST 4 MINS.
9-15-21 (8 MIN. TIME CAP)
HANG POWER CLEANS 115/75
KNEES TO ELBOWS
REST 4 MINS.
AMRAP 8 MINS.
30 DOUBLE UNDERS 3:1
9 CALORIE ROW
3 SQUAT SNATCHES 115/75
SCORE EACH INDIVIDUAL WORKOUT
COOL DOWN
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
BACK SQUAT
5-4-3-2-1-1-3-5+
%75,80,85,90,95,95+,90,80%
WOD:
AMRAP 20 MINS.
10 BURPEE DB SNATCHES (ALTERNATING ARMS) 55/35
20 LATERAL JUMPS OVER VERTICAL DB 55/35
30 MED BALL RUSSIAN TWISTS 20/14
COOL DOWN
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
PUSH PRESS
5-4-3-2-1-1-3-5+
%75,80,85,90,95,95+,90,80%
WOD:
10,9,8,7,6,5,4,3,2,1
BUMPER PLATE OVERHEAD LUNGE 45/25
KETTLEBELL SWING 53/35
(AFTER EVERY ROUND, HOLD HIGH PLANK FOR 20 SEC. MOD. 10 SEC)
COOL DOWN
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
SUMO DEADLIFT
5-5-3-2-1-1-5
%70,80,85,90,95+,95+,85%
WOD:
4 ROUNDS
15 LEG LIFTS
10 PRESSES 95/65
15 HOLLOW ROCKS
10 RING DIPS
15 PLANK UP DOWNS
COOL DOWN