WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
12 SETS, EMOM:
1) 5 PULLUPS (STRICT, KIPPING, C2B, BUTTERFLY, ETC.)
2) 15 SWINGS
3) 15 PULLAPARTS (PURPLE)
WOD
FOR TIME, 17:00 CAP:
GRACE
30 CLEAN AND JERK 135/95
REST 2:00
30 CAL ROW
30 TOES TO BAR
30 BURPEES
*NOTE GRACE TIME AND TOTAL WOD TIME OR TOTAL REPS IF CAPPED
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
2 HANG POWER SNATCH + 20 DOUBLE UNDERS / MOD: 40 SINGLES
(ACROSS)
WOD
4 ROUNDS FOR TIME, 14:00 CAP:
250M ROW
12 RACKED DB LUNGES 45s/30s
8 RING DIPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
7 SETS, EVERY :80:
2 BACK SQUATS (ASCEND)
WOD
FOR TIME, 15:00 CAP:
50 THRUSTERS 75/55
15 MUSCLE UPS / MOD: 30 C2B PULLUPS OR JUMPING C2B
1.5 MILE BIKE
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2:00:
1) CAL SKI
2) 20 SUPERMANS + 20 ALTERNATING S.L. BRIDGES + :20 HOLLOW HOLD
3) 20 CLOSE GRIP C2D PUSHUPS + 20 PLANK UP DOWNS
4) 20 GOOD MORNINGS + 20 SQUATS + 20 REVERSE LUNGES
5) HANDSTAND HOLD
WOD
AMRAP 8:00:
7/5 CAL BKE
14 ANCHORED SITUPS
7 RING ROWS
AFTERMATH
2 SETS
15 FACE PULLS (RED)
15 PULLAPARTS (PURPLE)
3 ARM BARS LEFT, 3 RIGHT 35/25
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
8 SETS, EMOM:
3 POWER CLEAN + 2 THRUSTER
WOD
10-20-30 REPS FOR TIME, 14:00 CAP:
WALL BALL 20/14, 10′
DOUBLE UNDERS X2 / MOD: SINGLES X3
SWINGS 53/35 (RX+ 70/53)
DOUBLE UNDERS X2 / MOD: SINGLES X3
AFTERMATH
2 SETS
15 FACE PULLS (RED)
15 PULLAPARTS (PURPLE)
3 ARM BARS LEFT, 3 RIGHT 35/25
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 3 BENCH PRESS (ASCEND)
EVEN) 10 DB HIGH PLANK ROWS (ACROSS)
WOD
FOR TIME, 16:00 CAP:
4 ROUNDS
250M ROW
12 RACKED DB LUNGES 45s/30s
12 PULLUPS (RX+ C2B)
AFTERMATH
2 SETS
15 FACE PULLS (RED)
15 PULLAPARTS (PURPLE)
3 ARM BARS LEFT, 3 RIGHT 35/25
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
30 SETS, EVERY :20:
DEADLIFT (3 WEIGHTS 1-10, 12-21, 23-32)
*CHANGE WEIGHTS ON 11 AND 22 WITH NO LIFT
WOD
AMRAP 12:00:
8 CLEAN AND JERK 135/95
10 HANDSTAND PUSHUPS / MOD: PUSHUPS
12 TOES TO BAR / MOD: V-UPS
AFTERMATH
2 SETS
15 FACE PULLS (RED)
15 PULLAPARTS (PURPLE)
3 ARM BARS LEFT, 3 RIGHT 35/25
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
15 SETS, EMOM:
1) CAL SKI
2) 15 BAND PULLAPARTS (PURPLE)
3) 15 BANDED GOOD MORNINGS (RED)
4) 2X 5 BANDED SIDE STEP LEFT, 5 RIGHT (RED)
5) 10 CLOSE GRIP C2D PUSHUPS
WOD
FOR TIME:
25 CAL ROW
20 BURPEES
20 CAL ROW
15 BURPEES
15 CAL ROW
10 BURPEES
COOL DOWN
