STRENGTH / FOUNDATION
12X1:00:
1) 16/13 CALS
2) 6 INCHWORM (NO PUSHUP)
3) 5 DB PUSH PRESS L/R (ASCEND)
4) 3 STRICT PULLUP (ASCEND)
WOD
AMRAP 10:00:
10 PULLUPS (RX+ C2B)
10 BURPEES
20 DOUBLE UNDERS / MOD: 40 SINGLES
COOL DOWN
STRENGTH / FOUNDATION
5X2:00:
3 DEADLIFT (ASCEND)
WOD
21-15-9, 14:00 CAP:
OVERHEAD LUNGE LEFT 50/35 (RX+ 70/45)
OVERHEAD LUNGE RIGHT
HAND RELEASE PUSHUPS
COOL DOWN
STRENGTH / FOUNDATION
5X2:00:
5 BENCH PRESS (ASCEND) + 15 PULLAPARTS
WOD
TEAMS OF 2, SPLIT REPS, 1 WORK AT A TIME
AMRAP 16:00:
40/32 CALORIES (ANY MACHINE, CAN ROTATE)
40 SITUPS
20 HANDSTAND PUSHUPS / MOD: DB PUSH PRESS 45s/30s
10 SQUAT CLEANS 135/95 (RX+ 165/115)
COOL DOWN
STRENGTH / FOUNDATION
5X2:00:
10-8-6-4-2 BACK SQUAT (ASCEND)
WOD
20:00 CAP:
800/680M ROW
20 TOES TO BAR
15 DB SNATCHES 50/35 (RX+ 70/50)
10 BAR MUSCLE UPS / MOD: STRICT PULLUP
15 DB SNATCHES
20 TOES TO BAR
1.2/1.0 AIR BIKE
COOL DOWN
STRENGTH / FOUNDATION
10X1:00:
ODD) 5 DB PRESS L/R (ASCEND)
EVEN) 8 DB ROW L/R
WOD
AMRAP 14:00:
8 CLEAN AND JERK 115/75 (RX+ 135/95)
12 SQUAT THRUST
16 LATERAL JUMPS
COOL DOWN
STRENGTH / FOUNDATION
12X1:00:
1) 60′ SLED PUSH 3X35
2) 5 KB B.U.PRESS L/R
3) HANDSTAND HOLD
4) :45 CAL SKI
WOD
AMRAP 12:00:
100 SINGLE UNDERS
20 LUNGES
15 SITUPS
10 PUSHUPS
COOL DOWN
STRENGTH / FOUNDATION
5X2:00:
4 OVERHEAD SQUAT (ASCEND)
WOD
5 ROUNDS, 16:00 CAP:
20 POWER SNATCHES 75/55 (RX+ 95/65)
10 BURPEE BOX JUMP 20″ (RX+24″)
COOL DOWN
STRENGTH / FOUNDATION
8X1:00:
HANG POWER CLEAN + SQUAT CLEAN + FRONT SQUAT (ASCEND)
WOD
33-27-21-15-9, 18:00 CAP:
CAL ROW
WALL BALL 20/14, 10/9′
COOL DOWN
STRENGTH / FOUNDATION
10X1:00:
ODD) 3 STRICT PULLUP
EVEN) 5 DB FLOOR PRESS L/R
WOD
12-9-6, 15:00 CAP:
PULLUPS
S.A.SWINGS LEFT 53/35 (RX+ 70/44)
S.A. SWING RIGHT
THEN, 12-9-6
CB PULLUPS
KB SNATCH LEFT
KB SNATCH RIGHT
COOL DOWN
