WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
15:00 CAP:
6RM FRONT SQUAT
WOD
FOR TIME, 15:00 CAP:
40 WALL BALL 20/14 (RX+ 30/20)
30 TOES TO BAR
20 BURPEE BOX JUMP OVERS 24/20 (RX+ BOX JUMP ONLY)
30 TOES TO BAR
40 WALL BALL
AFTERMATH:
3 SETS
10 HOLLOW ROCKS
10 OVERHEAD SQUATS 45/35
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2:00:
3 BENCH PRESS (ASCEND)
WOD
AMRAP 12:00:
15 WEIGHTED SITUPS 45/30
10 RENEGADE ROWS 45s/30s
AFTERMATH
3 SETS
ARM BAR (3L/3R) 35/25
10 BANDED GOOD MORNINGS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 SETS, EVERY :30:
HANG POWER SNATCH (ACROSS)
WOD
AMRAP 20:00:
20 KB CLEAN & JERKS 53/35
30 CAL ROW OR 22 CAL BIKE
15 PULLUPS (RX+ C2B)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
1) 10 STRICT PULLUPS
2) 10 LUNGES + 10 SQUATS
3) 10 STRICT TOES TO BAR
4) 1:00 SKI
5) 10 CLOSE GRIP C2B PUSHUPS (RX+ DIAMOND)
WOD
AMRAP 12:00
10 FRONT RACKED LUNGES 95/65 (RX+ 115/85)
15 BURPEES
20 SQUATS
AFTERMATH
3 SETS
ARM BAR (3L/3R) 35/25
:20 HOLLOW HOLD
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
15:00 CAP:
2 HANG POWER CLEANS + 2 PUSH JERKS (ACROSS)
WOD
3 ROUNDS FOR TIME, 15:00 CAP:
12 RING DIPS (RX+ 6 MUSCLE UP + RING DIP)
12 GOBLET SQUAT 55/35
12 DB SNATCH
AFTERMATH
20/15 CAL BIKE
12 STRICT PULLUPS
15/10 CAL BIKE
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY :90:
2 BACK SQUAT (ASCEND)
WOD
5 ROUNDS, 20:00 CAP:
10 CAL BIKE
2 ROUNDS
5 C2B PULLUPS
10 HAND RELEASE PUSHUPS
15 SQUATS
AFTERMATH
:45 SKI
45 SITUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 5 TOUCH AND GO DEADLIFTS (ACROSS)
EVEN) 10 BAR FACING BURPEES
WOD
AMRAP 10:00:
10 CLEAN & JERK 135/95 (RX+ 155/105)
35 DOUBLE UNDERS / MOD: 55 SINGLES
AFTERMATH
500M ROW
10 STRICT PULLUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
5 ROUNDS, 13:00 CAP:
15 TOES TO BAR / MOD: 20 ALTERNATING V-UPS
10 DB THRUSTERS 45s/30s *DON’T DUMP DBs
STRENGTH / FOUNDATION
9 SETS, EMOM:
1) 23/17 CAL ROW
2) 15 RUSSIAN SWINGS
3) 5 STRICT C2B PULLUPS
AFTERMATH
20 CLOSE GRIP CHEST TO DECK PUSHUPS
*DO NEGATIVES TO DECK IF FULL REPS CAN’T BE DONE ON KNEES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
12 SETS, EMOM:
1) L-SIT ON PARALLETTES
2) SEATED LEG LIFTS (1OL / 10R / 5 BOTH)
3) 15 BANDED GOOD MORNINGS
4) :30 SKI
WOD
AMRAP 15:00:
20 DB SNATCH 50/35
15/12 CAL ROW
10 BURPEES
AFTERMATH
10 STRICT PULLUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 5 SQUAT CLEANS (ACROSS)
EVEN) 3 PUSH PRESS (ACROSS)
WOD
FOR TIME, 15:00 CAP:
40-30-20-10 SWINGS 53/35 (RX+ 70/53)
15-12-9-6 STRICT HANDSTAND PUSHUP / MOD: BOX OR DB PRESS
AFTERMATH
1 MILE BIKE
10 STRICT PULLUPS
COOL DOWN