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TUESDAY MARCH 6, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 6 FRONT RACKED LUNGE (ACROSS)
EVEN) 3 PAUSE FRONT SQUAT (SAME WEIGHT AS LUNGE)

WOD
FOR TIME, 15:00 CAP:
30 PUSHUPS
30 TOES TO BAR
20 PULLUPS
20 TOES TO BAR
10 STRICT HANDSTAND PUSHUPS / MOD: 4 WALL WALKS
10 TOES TO BAR

COOL DOWN

MONDAY MARCH 5, 2018

5-Mar
WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
30 SETS, EVERY :20:
POWER CLEAN AND JERK (ACROSS)

WOD
6 ROUNDS, 18:00 CAP:
5 DEADLIFTS 225/155 (RX+ 275/185)
15 WALL BALL 20/14, 10′
30 DOUBLE UNDERS / MOD: 45 SINGLES

COOL DOWN

THURSDAY MARCH 1, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12 SETS, EMOM:
1) CAL SKI
2) 10 RING ROW
3) DOUBLE UNDERS / MOD: SINGLE UNDERS
4) 10 DB FLOOR PRESS (ACROSS)
SCORE IS TOTAL CALS, TOTAL DUBS AND DB WEIGHT ( # / # / # )

WOD
AMRAP 10:00:
10/7 CAL BIKE
15 SLAM BALL 30/20
15 PUSHUPS

AFTERMATH
3 SETS
3 ARM BARS LEFT, 3 RIGHT
12 ALT. SCORPION STRETCHES
12 ALT. S.L. BRIDGES

COOL DOWN

WEDNESDAY FEBRUARY 28, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2:00:
3 BACK SQUATS (ASCEND)

WOD
AMRAP 14:00:
300/250M ROW
12 TOES TO BAR
21 BOX JUMPS 20″ / MOD: STEPUPS

COOL DOWN

TUESDAY FEBRUARY 27, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
2 STRICT PULLUP + 2 PRESS (ACROSS)

WOD
FOR TIME, 20:00 CAP:
5 ROUNDS
5 STRICT HANDSTAND PUSHUPS / MOD: 2 WALL WALKS
20 SQUATS
5 ROUNDS
1 ROPE CLIMB / MOD: 5 PULLUPS
20 RUSSIAN SWINGS 53/35

COOL DOWN

MONDAY FEBRUARY 26, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 SETS, EVERY :30:
1 CLEAN THRUSTER (ACROSS)

WOD
FOR TIME, 20:00 CAP:
30 HANG POWER CLEANS 95/65
30 BURPEES
20 POWER CLEANS 135/95
20 BURPEES
10 SQUAT CLEANS 185/135
10 BURPEES

COOL DOWN

THURSDAY FEBRUARY 22, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12 SETS, EMOM:
1) 3 ARM BAR LEFT, 3 RIGHT
2) 10 KNEELING KB B.U.PRESS 5L,R
3) :30 HOLLOW HOLD
4) 15 BAND PULLAPARTS

WOD
AMRAP 10:00:
15/12 CAL ROW
5 MUSCLE UPS / MOD: 5 RING ROW + RING DIP
20 KB SNATCHES 53/35

AFTERMATH
3 SETS
20 DB WEIGHTED STEPUPS 24/20″, 30s/20s
10 CLOSE GRIP CHEST TO DECK PUSHUPS

COOL DOWN

WEDNESDAY FEBRUARY 21, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
3 SETS, EVERY 2:30:
10 DB BENCH PRESS (ACROSS)
20 S.A. DB ROW 10L,R (ACROSS)

WOD
3 ROUNDS FOR TIME, 13:00 CAP:
50 DOUBLE UNDERS / MOD: 75 SINGLES
35 ANCHORED SITUPS
20 WALL BALL 30/20, 10′

AFTERMATH
10-15-20 DB DEADLIFTS (ASCEND)
5-5-5 STRICT PULLUP

COOL DOWN

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