WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
30 SETS, EVERY :20:
STRICT MUSCLE UP
MOD: STRICT PULLUP / STRICT TRANSITIONS / STRICT ASSISTED / BANDED
WOD
AMRAP 15:00:
25 WALL BALL 20/14
20 BURPEES
15 TOES TO BAR
COOL DOWN
REMINDER THERE IS ONLY A 9:00 AM CLASS TODAY!
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
8 SETS, EMOM:
3 FRONT SQUAT (ACROSS)
WOD
TEAMS OF 2, FOR TIME, 25:00 CAP:
1 WORKS AT A TIME, GET IT DONE IN ORDER
100 BOX JUMPS 20″
100 KB SWINGS 53/35
100 JUMPING PULLUPS
100 PUSH PRESS 75/55
100 WALL BALLS 20/14
50 BURPEES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
15:00 CAP:
5RM FLOOR PRESS
WOD
10 ROUNDS FOR TIME, 20:00 CAP:
10 TOES TO BAR / MOD: 15 ALT. V-UPS
10 POWER SNATCHES 75/55
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20:00 CAP:
3RM BACK SQUAT
WOD
AMRAP 13:00:
15/12 CAL ROW
15 SWINGS 53/35
15 GOBLET SQUATS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
MUSCLE UP
MOD: ODD) STRICT PULLUP
EVEN) RING DIP
WOD
5 ROUNDS FOR TIME, 15:00 CAP:
8 HANG POWER CLEANS 135/95 (RX+ 165/115)
8 STRICT HANDSTAND PUSHUPS (RX+ 45/35) / MOD: DB PRESS
30 DOUBLE UNDERS / MOD: 45 SINGLES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20:00 CAP:
5RM FRONT SQUAT
WOD
5 ROUNDS FOR TIME:
21 SQUATS
15/12 CAL ROW
9 PULLUPS (RX+ C2B)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2:00:
10-8-6-4-2 TOUCH AND GO DEADLIFT (ASCEND)
WOD
15:00 EMOM:
15/11 CAL BIKE
4 BENCH PRESS
:30 SECOND PLANK HOLD
RECORD LOWEST CAL / BENCH WEIGHT
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
15:00 CAP:
5RM PRESS
WOD
AMRAP 9:00:
30 POWER CLEANS 95/65
30 PUSH JERKS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20:00 CAP:
5RM BACK SQUAT
WOD
5 ROUNDS FOR TIME:
10 FRONT SQUATS 115/85
10 LATERAL BURPEES
20 LATERAL JUMPS OVER BAR
COOL DOWN
