WOD

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
1RM FRONT SQUAT

WOD:
AMRAP 20 MINS.
500M ROW OR 400M RUN
25 DOUBLE UNDERS (3:1)
25 SITUPS

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
2RM SNATCH PULL
(WORK TOWARD A HIGH THIGH/HIP CONTACT POINT,
ELBOWS FINISH HIGH OVER BAR WITH BAR RIGHT UNDER CHEST)

WOD:
4 ROUNDS
15 DB POWER CLEANS 45/30
9 RING ROWS

AFTERMATH:
4 ROUNDS
10 PLANK UP DOWNS
10 SUPERMANS

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
3RM THRUSTER

WOD:
30-15-20-10-25
BUMPER PLATE OHL 45/25
PUSHUPS

COOL DOWN:
INSTRUCTOR LED

REMINDER JULY 3, 2015 NO AFTERNOON CLASSES – 3:30PM, 4:30PM, AND 5:30PM

WARMUP:
INSTRUCTOR LED

WOD:
25 RENEGADE ROWS 45/30
400M RUN OR 500M ROW OR 100 DOUBLE UNDERS (3:1)
21 THRUSTERS 95/65
800M RUN OR 1000M ROW OR 100 DOUBLE UNDERS (3:1)
21 THRUSTERS 95/65
400M RUN OR 500M ROW OR 100 DOUBLE UNDERS (3:1)
25 RENEGADE ROWS 45/30

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
2RM FRONT RACKED LUNGE + FRONT SQUAT
(DO 2 FRL’S THEN WITH BAR STILL RACKED
DO 2 FRONT SQUATS)

WOD:
5 ROUNDS
2 MINS. ON / :30 SEC OFF
AMRAP
8 KNEES TO ELBOWS
14 RUSSIAN KB SWINGS 70/53
8 RING DIPS
30 MOUNTAIN CLIMBERS

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
2RM BENCH PRESS

WOD:
AMRAP 10 MINS.
5 CHEST TO BAR PULLUPS
5 PRESSES 115/75
15 WALL BALLS 20/14, 10

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
1RM POWER CLEAN

3 ROUNDS
20 DEADLIFTS 135/95
10 HANG POWER CLEANS 135/95
50 SITUPS

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
15 MINS. TO WORK ON
3X5 HANDSTAND PUSHUPS
(WEIGHT VEST, DEFECIT, FULL RANGE, PARTIAL RANGE)
OR 3 HAND STAND HOLDS FOR TIME (REST 1 MIN. BETWEEN)
AND / OR 3X5 DB/KB PRESS AND 3X5 PUSHUPS
*IF YOU CAN DO 5 CHEST TO DECK PUSHUPS PROGRESS TO DEFECIT CHEST TO DECK)

WOD:
AMRAP 12 MINS.
7 MUSCLE UPS (7 BURPEE PULLUPS)
7 BOX JUMPS 30/24
200M RUN

AFTERMATH:
PLANK HOLD FOR TIME

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
3RM DEADLIFT

WOD:
5 ROUNDS
1 MIN. CALORIE ROW (FEET OVER STRAPS)
1 MIN. ALTERNATING SINGLE ARM MAN MAKERS 35/25
1 MIN. ROPE CLIMB

RECORD TOTAL CALORIES, DOUBLE UNDERS, ROPE CLIMBS

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
15 MINS. TO WORK ON
1RM RING DIP

WOD:
1.5 MILE RUN OR 3000M ROW OR 3 MILE BIKE
50 WEIGHTED SITUPS WITH PRESS 35/25
400M RUN OR 500M ROW OR .5 MILE BIKE

COOL DOWN:
INSTRUCTOR LED