andyw

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MIN. TIME CAP
TOUCH & GO POWER CLEANS
2-2-2-1-1-1

WOD:
5 ROUNDS
7 CHEST TO BAR PULLUPS
200M RUN
7 TOES TO BAR
7 DB SQUAT CLEANS 55/35

COOL DOWN

WARMUP:
INSTRUCTOR LED

WOD:
50 BOX JUMPS / STEPUPS 24/20
50 OVERHEAD SQUATS 75/55
50 SITUPS
50 DOUBLE UNDERS 3:1
50 WALL BALLS 20/14, 10′
50 SITUPS
50 RUSSIAN KB SWINGS 53/35
50 CALORIE ROW

COOL DOWN

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MIN. TIME CAP
BENCH PRESS
8-6-4-2-1-1-3-5
%65,75,85,90,95+,95+,85+,75+%

WOD:
AMRAP 12 MINS.
20 FRONT RACKED LUNGES 135/95
2 ROPE CLIMBS (MOD: 6 RING ROWS)
14 FRONT RACKED LUNGES 155/105
4 ROPE CLIMBS (MOD: 12 RING ROWS)
8 FRONT RACKED LUNGES 175/115
6 ROPE CLIMBS (MOD: 18 RING ROWS)

AFTERMATH:
TABATA HIGH PLANK HOLD

COOL DOWN

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MIN. TIME CAP
PULLUPS
5-4-3-2-1-2-3-4-5

WOD:
“50 REP ISABEL”
50 SNATCHES 135/95
(REMINDER: ANY SNATCH FROM THE FLOOR WILL DO, POWER AND SQUAT)

AFTERMATH:
IN ANY ORDER
200M RUN
20 PUSHUPS
250M ROW
20 PUSHUPS
.5 MILE BIKE

COOL DOWN

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MIN. TIME CAP
TOUCH & GO POWER SNATCH
3-2-2-1-1-1

WOD:
AMRAP 10 MINS
2 HANDSTAND PUSHUPS (MOD: 1 WALL CLIMB)
2 DEADLIFTS 225/155
4 HANDSTAND PUSHUPS (2 WALL CLIMBS)
4 DEADLIFTS
6 HANDSTAND PUSHUPS (3 WALL CLIMBS)
6 DEADLIFTS 225/155
ETC., ADD 2 REPS TO EACH EXERCISE EACH ROUND

AFTERMATH:
200M RUN
1 MIN. STATIC HANG (CAN BREAK INTO AS MANY SETS AS NEEDED)
200M RUN

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MIN. TIME CAP
RING DIP
1-1-1-1-1-1-1

WOD:
AMRAP 8 MINS.
5 HANG POWER CLEANS 155/105
20 SQUATS
REST 4 MINS.
AMRAP 8 MINS.
15 CALORIE ROW
10 WEIGHTED SITUPS 70/53

TOTAL REPS COMBINED

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MIN. TIME CAP
PRESS
5-3-1-1-3-5+
%75, 85, 90, 95, 85, 75%

WOD:
12 ROUNDS
1 MIN. ON / :30 SEC. OFF
AMRAP
6 DB HIGH PLANK ALTERNATING ROWS 55/35
12 RUSSIAN KB SWINGS 70/53
6 DB LUNGES 55/35
12 KB SUMO DEADLIFT HIGH PULLS 70/53
6 BOX JUMPS / STEPUPS 20″

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MIN. TIME CAP
ROPE CLIMB
L-HOLD

WOD:
800M RUN OR 1000M ROW OR 1.5 MILE BIKE
5 ROUNDS
15 V-UPS
10 BURPEES

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MIN. TIME CAP
FRONT SQUAT
6-4-2-1-1-1-3-5
%75,85,90,95,95,95,90,85%

WOD:
FRAN
21-15-9
THRUSTERS 95/65
PULLUPS

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MIN. TIME CAP
PUSH JERK
10-5-3-1-1-1-3-5-10
%50,70,80,90,95,95+,85,75,60%

WOD:
3 ROUNDS
2 MINS. ON / 1 MIN. OFF
AMRAP
3 MAN MAKERS 55/35
6 BURPEES
9 LUNGES
3 ROUNDS
2 MINS. ON / 1 MIN. OFF
AMRAP
3 POWER CLEANS 135/95
6 PUSHUPS
9 SQUATS

COOL DOWN:
INSTRUCTOR LED