WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
LOW HANG POWER CLEANS (ABOVE KNEE)
5-3-2-1-1-1-1
WOD:
600M RUN
500M ROW
400M RUN
300M ROW
200M RUN
100M ROW
6,5,4,3,2,1
BURPEE LATER JUMP OVER BAR
POWER CLEAN 185/125
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
OHS
10-5-3-1-1-1-3-5-10
%60,70,80,90,95,95+,80,70,60%
WOD:
1 MIN. EACH EXERCISE
1 MIN. REST BETWEEN ROUNDS
3 ROUNDS
DB LOW CARRY LUNGES 35/25 2 DB’S
DB WEIGHTED SITUPS 35/25 1 DB
RENEGADE ROWS 35/25 2 DB’S
DB STEPUPS 35/25 20″ 1 DB
DB POWER CLEANS 35/25 2 DB’S
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
SUMO DEADLIFT
10-5-3-1-1-1-3-5-10
%65,75,85,90,95,95+,85,75,65%
WOD:
4 MIN. AMRAP
5 HANDSTAND PUSHUPS (DB PRESSES 55/35)
5 BOX JUMPS 24/20″
REST 1 MIN.
4 MIN. AMRAP
5 CHEST TO BAR PULLUPS
5 BOX JUMPS 24/20″
REST 1 MIN.
4 MIN. AMRAP
5 RING DIPS
5 BOX JUMPS 24/20″
TOTAL REPS FOR EACH AMRAP
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
BENCH PRESS
10-5-3-1-1-1-3-5-10
%60,70,80,90,95,95+,80,70,60%
WOD:
5 ROUNDS
10 HANG POWER SNATCHES 95/65
10 BACK SQUATS 95/65
30 DOUBLE UNDERS 3:1
AFTERMATH:
16-12-8
DEADLIFT 95/65
ALTERNATING SINGLE LEG BRDIGES
MOUNTAIN CLIMBERS
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
WOD:
15 MIN. TIME CAP
RING DIP
5-3-1-1-1-3-5
WOD:
AMRAP 10 MINS.
1 MUSCLE UP (MOD: BURPEE PULLUPS)
11 SQUATS
ADD ONE REP TO EACH EXERCISE, EVERY ROUND
AFTERMATH:
TABATA CHOICE
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
FRONT SQUAT
10-5-3-1-1-1-3-5-10
%65,75,85,90,95,95+,85,75,65%
WOD:
30-20-10
SINGLE ARM DB POWER SNATCH 55/35
SINGLE ARM DB PUSH PRESS 55/35
200M RUN
AFTERMATH:
15-10-5
TOES TO BAR
HOLLOW ROCKS
BUILDING LAP
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
PRESS
10-5-3-1-1-1-3-5-10
%60,70,80,90,95,95+,80,70,60%
WOD:
4 ROUNDS
3 MINS. ON / 1 MIN. OFF
AMRAP (START WHERE YOU LEFT OFF)
21 WALL BALLS
15 POWER CLEANS 135/95
9 CALORIE ROW
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
15 MIN. TIME CAP
ROPE CLIMB
L-HOLD
WOD:
5 ROUNDS
400M RUN
18 WALKING LUNGES
12 PULLUPS
6 BURPEES
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
HIGH HANG POWER SNATCH
3-2-1-1-1-2-3
NO PERCENTAGES
WOD:
25-15-5-15-25
DOUBLE UNDERS 3:1
DB SITUP WITH PRESS 55/35
DOUBLE UNDERS 3:1
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
WOD:
BURPEE + FRONT SQUAT LADDER 165/115
REST 3 MINS.
BURPEE + PRESS LADDER 115/75
REST 3 MINS.
BURPEE + DEADLIFT LADDER 245/165
1 REP OF EACH EXERCISE THE FIRST MIN., 2 REPS THE SECOND MIN.,
3 REPS THE THIRD MIN., CONTINUING AS LONG AS YOU ARE ABLE.
USE AS MANY SETS EACH MIN. AS NEEDED
TOTAL REPS
AFTERMATH:
800M RUN OR 1000M ROW OR 1 MILE BIKE
COOL DOWN:
INSTRUCTOR LED