WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
THRUSTER
2-2-1-1-1-3
WOD:
5 ROUNDS
15 POWER SNATCHES 75/55
30 FLUTTER KICKS
AFTERMATH:
600M RUN
1MIN. STATIC HANG (CAN BREAK INTO AS MANY SETS AS NEEDED)
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
SQUAT CLEAN
3-2-1-1-1-3-5
WOD
HELEN
3 ROUNDS
400M RUN
21 KB SWINGS 53/35
12 PULLUPS
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
HANDSTAND PUSHUP
5-4-3-2-1-2-3-4-5
WOD:
100 DOUBLE UNDERS 3:1
50 CALORIE ROW
25 DB STEPUPS (2 DBs) 45/30, 24/20
AFTERMATH:
1 SET OF MAX PLANK UP DOWNS
(SET IS FAILED ONCE KNEES TOUCH THE GROUND)
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
PUSH PRESS
10-5-3-1-1-1-3-5-10
%60,70,80,90,95,95+,80,70,60%
WOD
12,9.6
MUSLE UP
FRONT SQUAT 185/125
OR
21-15-9
PULLUP
FRONT SQUAT 135/95
RING DIP
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
CLEAN & JERK
2-2-1-1-1-3
WOD
AMRAP 10
4 DEADLIFTS 225/155
8 CALORIE ROW (NO STRAPS)
12 MED BALL RUSSIAN TWISTS 20/14
AFTER 10 MINS. REST 2 MINS.
AMRAP 4 MINS.
2 WALL CLIMBS
4 HOLLOW ROCKS
8 JUMPING LUNGES
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
SQUAT SNATCH
3-2-1-1-1-3-5
WOD:
5 ROPE CLIMBS 2:1
600M RUN
4 ROPE CLIMBS 2:1
400M RUN
3 ROPE CLIMBS 2:1
200M RUN
2 ROPE CLIMBS 2:1
BUILDING LAP
1 ROPE CLIMB 2:1
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
BACK SQUATT
10-5-3-1-1-1-3-5-10
%65,75,85,90,95,95+,85,75,65%
WOD:
ANNIE
50-40-30-20-10
DOUBLE UNDERS 3:1
SITUPS
AFTERMATH:
10,20,30
MOUNTAIN CLIMBERS
PLANK UP DOWNS
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
WOD:
TEAMS OF 2, SPLIT THE REPS, WORK 1 AT A TIME
50 RIND DIPS
400M RUN (TOGETHER)
50 FRONT SQUATS 135/95
800M RUN (TOGETHER)
50 POWER CLEANS 135/95
400M RUN (TOGETHER)
50 PULLUPS
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
15 MIN. TIME CAP
PULLUPS
5-3-1-1-1-3-5
WOD:
20-15-10
LEFT ARM DB JERK 45/30
TOES TO BAR
RIGHT ARM DB JERK 45/30
HOLLOW ROCKS
KB SWINGS 70/53
400M RUN
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
LOW HANG POWER CLEANS (ABOVE KNEE)
5-3-2-1-1-1-1
WOD:
600M RUN
500M ROW
400M RUN
300M ROW
200M RUN
100M ROW
6,5,4,3,2,1
BURPEE LATER JUMP OVER BAR
POWER CLEAN 185/125
COOL DOWN:
INSTRUCTOR LED