WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
HANG POWER CLEAN
3-2-1-1-1-2-3
%75,85,90,95,95+,85,75% (APPROXIMATE)
WOD:
30-20-10
BACK RACKED LUNGE 95/65
RUSSIAN KB SWINGS 53/35
V-UPS
AFTERMATH:
800M RUN OR 1000M ROW OR 1 MILE BIKE
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
15 MIN. TIME CAP
PULLUP
5-3-1-1-1-3-5
%65,75,85,90,95+,75,65% (APPROXIMATE)
WOD:
6 ROUNDS
30 DOUBLE UNDERS (3:1)
10 DB THRUSTERS 35/25
AFTERMATH:
800M RUN OR 1000M ROW OR 1 MILE BIKE
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
SUMO DEADLIFT
10-5-3-1-1-1-3-5-10
%60,70,80,90,95,95+,80,70,60% (APPROXIMATE)
WOD:
5 ROUNDS
20 SITUPS
20 MOUNTAIN CLIMBERS
20 FLUTTER KICKS
20 MOUNTAIN CLIMBERS
AFTERMATH:
800M RUN OR 1000M ROW OR 1 MILE BIKE
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% (APPROXIMATE)
WOD:
AMRAP 10 MINS.
5 POWER SNATCH 115/75
10 PUSH PRESS 115/75
15 BACK SQUAT 115/75
AFTERMATH:
800M RUN OR 1000M ROW OR 1 MILE BIKE
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
15 MINS. TO WORK ON
3RM RING DIP
WOD:
AMRAP 20 MINS.
200M RUN
6 RING ROWS
10 FLOOR SEATED PRESSES 75/55
14 CALORIE ROW
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
5X 2 HANG POWER CLEANS & 3 JERKS (SPLIT)
WOD:
AMRAP 10 MINS.
3 MUSCLE UPS OR BAR MUSCLE UPS (6 CHEST TO BAR PULLUPS)
9 KB SWINGS 70/53
12 PUSHUPS (CHEST TO DECK)
AFTERMATH:
800M RUN
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
1RM OHS
WOD:
(20 MIN. TIME CAP)
50 WALL BALLS 20/14, 10′
50 KNEES TO ELBOWS
50 LUNGES
50 PUSH PRESSES 45/35
50 DOUBLE UNDERS (3:1)
50 BURPEES
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
5RM DEADLIFT
WOD:
21-18-15-12-9-6
HANG POWER CLEANS 95/65
250M ROW
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
5RM PUSH PRESS
WOD:
800M RUN
50 SINGLE ARM DB/KB THRUSTERS 45/35
30 PULLUPS
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
15 MINS. TO WORK ON
4X2 CLEAN PULLS (WORK BEYOND 1RM CLEAN)
(WORK TOWARD A CONTACT POINT AT MID TO HIGH THIGH,
ELBOWS FINISH BENT, WITH BAR RIGHT UNDER ABDOMEN, NO HIGH PULL)
WOD:
MARCO
3 ROUNDS
21 PULLUPS
15 HANDSTAND PUSHUPS (DB PUSH PRESS 55/35)
9 THRUSTERS 135/95
COOL DOWN:
INSTRUCTOR LED