andyw

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
15 MINS. TO WORK ON
1RM RING DIP

WOD:
1.5 MILE RUN OR 3000M ROW OR 3 MILE BIKE
50 WEIGHTED SITUPS WITH PRESS 35/25
400M RUN OR 500M ROW OR .5 MILE BIKE

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WARMUP:
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STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
1RM SQUAT CLEAN & JERK (SPLIT)

WOD:
5 ROUNDS
5 POWER CLEAN & PUSH PRESS 135/95
5 WEIGHTED PULLUPS 20/10

COOL DOWN:
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WARMUP:
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STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
2RM OHS

WOD:
15-12-9-6-3
HANG SQUAT SNATCH 75/55
WALL BALL 20/14, 11′
MOUNTAIN CLIMBERS X3 REPS (45-36-27-18-9)

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WARMUP:
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STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
2RM PUSH PRESS

WOD:
15 ROUNDS
:30 SEC ON / :30 OFF
AMRAP
10 BURPEE TUCK JUMPS
15 V-UPS
20 DOUBLE UNDERS (3:1)

AFTERMATH:
50 X 2 LUNGES / 1 SQUAT

COOL DOWN:
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WARMUP:
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STRENGTH / FOUNDATION:
15 MINS. TO WORK ON
SINGLE REP CLEAN PULLS (WORK BEYOND 1RM CLEAN)
(WORK TOWARD A CONTACT POINT AT MID TO HIGH THIGH,
ELBOWS FINISH BENT, WITH BAR RIGHT UNDER ABDOMEN)

WOD:
(25 MIN. TIME CAP)
HALL
5 ROUNDS
3 POWER CLEANS 225/155
200M RUN
20 KB SNATCHES 53/35 (10 EACH ARM)
REST 2 MINS.

COOL DOWN:
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WARMUP:
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STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
1RM PUSH JERK

WOD:
AMRAP 9 MINS.
2 MUSCLE UPS (4 RING DIPS)
4 HANDSTAND PUSHUPS (6 DB PUSH PRESSES 55/35)
8 KB SWINGS 70/53
REST 2 MINS.
AMRAP 9 MINS.
5 PULLUPS
10 PUSHUPS
15 SQUATS

RECORD TOTAL REPS FOR EACH 9 MIN. PERIOD

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WARMUP:
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STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
3RM POWER SNATCH
(TRY TO MAINTAIN GRIP FOR ALL 3 REPS)

WOD:
200M RUN
50 BOX JUMPS 20″
400M RUN
1 BUILDING LAP FARMERS CARRY 55/35
800M RUN
25 CALORIE ROW
1 BUILDING LAP FARMERS CARRY 55/35

COOL DOWN:
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WARMUP:
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STRENGTH / FOUNDATION:
15 MINS. TO WORK ON
20RM BACK SQUAT

WOD:
3 MINS. ON / 1 MIN. OFF UNTIL WORK IS DONE OR 19 MINS. IS UP
25-20-15-10-5
BUMPER PLATE OVERHEAD LUNGES 45/25
TOES TO BAR
HANG POWER SNATCHES 75/55

COOL DOWN:
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WARMUP:
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STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
MUSCLE UP AND STATIC HANG
HIGH RINGS: WEIGHTED, STRICT, KIPPING, CONSECUTIVES
LOW RINGS: FALSE GRIP, TRANSITION WITH/WITHOUT BANDS
BAR MUSCLE UPS ARE AN OPTION
(IF YOU DON’T HAVE A WEIGHTED PULLUP AND/OR
WEIGHTED RING DIP CONTINUE TO WORK ON
PULLUPS AND/OR DIPS)
AFTER MUSCLE UP, PULLUP, DIP WORK; MAX TIME STATIC HANG

WOD:
AMRAP 15 MINS.
10 BENCH PRESSES 135/95 (SHARE BARS/RACKS AS NEEDED)
20 PLANK UP DOWNS
30 DB DEADLIFTS 55/35

COOL DOWN:
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