WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
15:00 CAP:
5RM BACK SQUAT
WOD
4 ROUNDS
1:00) 10 BOX JUMPS 20″ + MAX REPS SWINGS 70/53
:30) REST
1:00) MAX CAL ROW
:30) REST
*TOTAL SWINGS + TOTAL CALS
(PLEASE DO NOT DUMP KETTLEBELLS, ONLY PUT THEM DOWN)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
6 SETS, EVERY :90:
POWER CLEAN + FRONT SQUAT
WOD
5 ROUNDS FOR TIME, 15:00 CAP:
5 SQUAT CLEAN 155/105 (RX+ 185/135)
10 LATERAL BURPEES
20 LATERAL JUMPS OVER BAR (RX+ 40 DOUBLE UNDERS)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 SETS, EVERY :30:
1 SQUAT SNATCH (ACROSS)
WOD
21-15-9 REPS FOR TIME, 12:00 CAP:
OVERHEAD SQUATS 115/85
C2B PULLUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
FOR TIME, 25:00 CAP:
30/21 CAL ROW OR 20/14 CAL BIKE
30 POWER CLEANS 135/95 (RX+ 165/115)
ROW OR BIKE
25 PUSH JERKS
ROW OR BIKE
20 FRONT SQUATS
ROW OR BIKE
15 CLEAN THRUSTERS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
5 STRICT HANDSTAND PUSHUPS / MOD: BOX HSPU OR 2 WALL CLIMBS
AMRAP 14:00:
10 BURPEES (RX+ 5 MUSCLE UPS)
20 BUMPER PLATE OVERHEAD LUNGES 45/35
100 SINGLE UNDERS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
12 SETS, EMOM:
1) 3 ARM BARS
2) 3 ARM BARS
3) 6 STRICT TOES TO BAR / MOD: 8 STRICT STRAIGHT LEG RAISES
WOD
12:00 EMOM, TOTAL REPS:
CAL BIKE
SWINGS 53/35 (RX+ 70/53)
TOES TO BAR
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 3 PRESS + 3 FRONT SQUAT (ACROSS)
EVEN) 3 STRICT C2B PULLUPS (ACROSS)
WOD
3 ROUNDS FOR TIME, 12:00 CAP:
15 THRUSTERS 115/85
15 POWER CLEANS
AFTERMATH:
25 CAL ROW
25 PUSHUPS (RX+ 50 CHEST TO DECK PUSHUPS)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
4 SETS, EVERY 2:00:
4 FRONT SQUATS (ASCEND)
WOD
AMRAP 5:00:
5 PUSH JERK 135/95 (RX+ 165/115)
15 WALL BALL 20/14 (RX+ 30/20)
REST 2:00
3 ROUDNS FOR TIME, 5:00 CAP:
10 FRONT SQUATS (SAME WEIGHT RX/RX+)
10 MED BALL JERKS (SAME WEIGHT RX/RX+)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
15 SETS, EVERY :30:
1 POWER CLEAN WITH PAUSE (ACROSS)
WOD
6 ROUNDS FOR TIME:
10 DB HANG POWER CLEAN 55s/35s
10 BOX JUMPS / MOD: STEPUPS 24/20″
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
4 SETS, EVERY 2:00:
6 OVERHEAD SQUATS (ASCEND)
WOD
FOR TIME, 15:00 CAP:
50 POWER SNATCHES 75/55
40 LUNGES
30 PULLUPS
20 BURPEES
COOL DOWN