WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
8 SETS, EMOM:
2 FRONT SQUATS (ACROSS)
WOD
5 ROUNDS FOR TIME, 12:00 CAP:
10 OVERHEAD SQUATS 95/65 (RX+ 115/85)
10 LATERAL BURPEES
AFTERMATH
3 SETS
3 ARM BARS LEFT, 3 RIGHT
10 BRIDGES
1 LEG OVER STRETCH LEFT, 1 RIGHT
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
5 STRICT HANDSTAND PUSHUPS (SHOULDER WIDTH)
WOD
AMRAP 12:00
12 WALL BALLS 20/14, 10′
6 TOES TO BAR
12 SWINGS 53/35 (RX+ 70/53)
6 BOX JUMPS 24/20″
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2:00:
3 DEADLIFTS (ACROSS)
*MAINTAIN GRIP, BUT NO TOUCH AND GO
WOD
6 ROUNDS FOR TIME, 20:00 CAP:
9/6 CAL BIKE
9 RENEGADE ROWS 45s/30s (RX+ 55s/35s)
15/12 CAL ROW
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
6 SETS, EVERY 2:00:
1 POWER CLEAN + 1 PUSH PRESS + 1 PUSH JERK (ASCEND)
*PAUSE CATCH – PAUSE DIP – PAUSE DIP
WOD
5 ROUNDS FOR TIME, 16:00 CAP:
10 PULLUPS (RX+ C2B)
10 BURPEES
10 S.A. DB HANG CLEAN AND JERKS 55/35 (RX+ 70/50)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2:00:
2 BACK SQUAT (ASCEND)
WOD
AMRAP 12:00:
40-30-20-10
SITUPS
DOUBLE UNDERS
LUNGES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 SETS, EVERY :30:
1 HIGH HANG SNATCH (PAUSE CATCH) OVERHEAD SQUAT
WOD
5 ROUNDS
2:00 ON / 2:00 OFF
20/16 CAL ROW
MAX REPS SQUAT CLEANS 155/105 (RX+ 185/135)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
8 SETS, EMOM:
2 PUSH JERKS (ACROSS)
WOD
AMRAP 20:00:
10 OVERHEAD SQUATS 115/85 (RX+ 135/95)
20 POWER SNATCHES
30 TOES TO BAR
40 WALL BALLS 20/14, 10′
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2:00:
3 FRONT SQUAT (ASCEND)
WOD
6 ROUNDS, 14:00 CAP:
10 DB RACKED LUNGES
5 STRICT HANDSTAND PUSHUPS / MOD: 2 WALL WALK
1 ROPE CLIMB / MOD: 3 FLOOR CLIMB
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 3 BENCH PRESS (ACROSS)
EVEN) 15 PULLAPARTS (PURPLE OR ORANGE)
WOD
AMRAP 12:00:
500/400M ROW
21 SWINGS 53/35 (RX+ 70/53)
12 C2B PULLUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
8 SETS, EMOM:
2 HANG CLEAN (ACROSS)
WOD
5 ROUNDS, 15:00 CAP:
6 THRUSTERS 115/85 (RX+ 135/95)
25 DOUBLE UNDERS / MOD: 40 SINGLES
5 ROUNDS
6 HANG SQUAT CLEANS
6 LATERAL BURPEES
COOL DOWN