WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 X :30:
POWER CLEAN + PUSH PRESS
WOD
AMRAP 7:00:
10 POWER SNATCHES 75/55
3 BAR MUSCLE UPS / MOD: 3 C2B PULLUPS
AFTERMATH
3 X
10 PALLOF PRESS EACH SIDE
10 BARBELL ROLLOUTS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
2 BACK SQUAT (ASCEND)
WOD
6 ROUNDS, 20:00 CAP:
15 WALLÂ BALL 20/14, 10′
10 BURPEES
5 DEADLIFTS 225/155 (RX+ 275/185)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
8 SETS, EMOM:
3 FLOOR PRESS (ASCEND)
WOD
FOR TIME, 15:00 CAP:
1000M ROW
21 PUSH JERKS 115/85 (RX+ 135/95)
100 DOUBLE UNDERS / MOD: 200 SINGLE UNDERS
15 PUSH JERKS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
30 SETS, EVERY :20:
1 POWER SNATCH
WOD
5 ROUNDS, 20:00 CAP:
20 STEPUPS 24/20″
5 CAL BIKE
15 SWINGS 53/35
5 CAL BIKE
10 PULLUPS
5 CAL BIKE
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
12 SETS, EMOM:
1) 20/15 CAL ROW
2) 1 ROPE CLIMB / MOD: 3 FLOOR CLIMB
3) 7 HANDSTAND PUSHUPS (UB) / MOD: DB PRESS
WOD
AMRAP 15:00:
20 S.A. DB PUSH PRESS 50/35
15 TOES TO BAR
60′ BEAR CRAWL
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
15 SETS, EMOM:
5 SETS – 3 TOUCH & GO SQUAT CLEAN
5 SETS – 2 T&G SQUAT CLEAN
5 SETS – 1 SQUAT CLEAN
(ASCEND THROUGHOUT)
WOD
AMRAP 10:00:
5 POWER CLEANS 135/95
10 FRONT SQUAT
20 LUNGES
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD 1
12-9-6 REPS FOR TIME, 12:00 CAP:
FRONT RACKED LUNGE 165/115
MUSCLE UP / MOD: RING ROW + RING DIP
WOD 2
“18.0” (PRACTICING OPEN’S STANDARDS)
21-15-9 REPS FOR TIME, 12:00 CAP:
DB SNATCH 50/35 *HAND SWITCH BELOW NECK
LATERAL BURPEE OVER DB *NO STEPPING UP + 2 FOOT TAKEOFF
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
3 POWER SNATCH (ACROSS) + 10 SQUATS
WOD
AMRAP 7:00:
10 TOES TO BAR
10 BOX JUMP OVERS 24/20″
AFTERMATH
3 SETS
3 ARM BARS LEFT, 3 RIGHT
1 TURKISH GET UP LEFT, 1 RIGHT
:30 HOLLOW HOLD
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 6 BENCH (ASCEND)
EVEN) 6 BENT OVER ROWS (ACROSS)
WOD
FOR TIME: 15:00 CAP:
50 CAL ROW
40 SWINGS 70/53
30 C2B PULLUPS
20 CAL BIKE
10 BAR MUSCLE UPS / MOD: STRICT PULLUP
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 2 FRONT SQUAT (ASCEND)
EVEN) 12/8 CAL BIKE
WOD
FOR TIME, 20:00 CAP:
5 ROUNDS
5 CLEAN AND JERK 135/95
20 DOUBLE UNDERS / MOD: 30 SINGLES
5 ROUNDS
3 CLEAN AND JERK 165/115
20 DOUBLE UNDERS / 30 SINGLES
5 ROUNDS
1 CLEAN AND JERK 185/135
20 DOUBLE UNDERS / 30 SINGLES
COOL DOWN