WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
8RM FRONT RACKED LUNGE + FRONT SQUAT
(DO 8 FRL’S THEN WITH BAR STILL RACKED
DO 8 FRONT SQUATS)
WOD:
1 MILE RUN
1000M ROW
50 POWER SNATCHES 75/55
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
5RM BENCH PRESS
WOD:
WITH A CONTINUOUSLY RUNNING CLOCK
3 ROUNDS
MAX REPS KB SNATCH
1 MIN. ON / 1 MIN. OFF
(SWITCH ARMS AT 30 SEC.)
3 ROUNDS
MAX REPS KB CLEAN & JERK
1 MIN. ON / 1 MIN. OFF
(SWITCH ARMS AT 30 SEC.)
REST FOR 1 MIN. FOLLOWING FINAL C&J SET
AMRAP 8 MINS.
3 BURPEES
1 ROPE CLIMB (1:1 MODIFIED)
6 BURPEES
2 ROPE CLIMBS
9 BURPEES
3 ROPE CLIMBS
CONTINUE THIS PATTERN
RECORD KB WEIGHT AND TOTAL SNATCHES, CLEAN & JERKS, ROPE CLIMBS
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
1RM PUSH PRESS
WOD:
AMRAP 5 MINS.
1 POWER SNATCH 115/75
2 OVERHEAD LUNGES 115/75
REST 2 MINS.
AMRAP 5 MINS.
10 HOLLOW ROCKS
5 RING ROWS
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
15 MINS. TO WORK ON
5RM RING DIP
WOD:
50 BOX JUMPS 24/20
800M RUN
50 MOUNTAIN CLIMBERS
200M RUN
50 MOUNTAIN CLIMBERS
800M RUN
50 PLANK UP DOWNS
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
5X 1 CLEAN + 2 JERKS (SPLIT)
WOD:
WITH A CONTINUOUSLY RUNNING CLOCK
(10 MIN. TIME CAP)
50 RENEGADE ROWS 55/35
EVERY MINUTE DO 10 SQUATS
REST 2 MINS. UPON FINISHING 50 RR’S OR 10 MIN. TC
(5 MIN. TIME CAP)
2 ROUNDS
250M ROW
25 SITUPS (ANCHORED)
75 FLUTTER KICKS
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
1RM DEADLIFT
WOD:
5 ROUNDS
9 STRICT TOES TO BAR
30 DOUBLE UNDERS (3:1)
30 HAND TO HAND KB SWINGS 53/35
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
6RM OHS
WOD:
3 ROUNDS
400M RUN
7 MUSCLE UPS (15 CHEST TO BAR PULLUPS)
15 BACK SQUATS 135/95
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
3RM PUSH JERK
WOD:
5 ROUNDS
15 WALL BALLS 20/14 10′
10 HANG POWER CLEANS 135/95
5 STRICT HANDSTAND PUSHUPS (DB PRESS 55/35)
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
3RM CLEAN PULL
(WORK TOWARD A LOW TO MID THIGH CONTACT POINT,
ELBOWS FINISH BENT, BUT LOW WITH BAR RIGHT UNDER ABDOMEN)
WOD:
WITH A CONTINUOUSLY RUNNING CLOCK
2 ROUNDS
1 MIN. MAX REPS KNEES TO ELBOWS
2 MINS. MAX REPS DOUBLE UNDERS
1 MIN. MAX REPS CLAPPING PUSHUPS
2 MINS. MAX REPS CALORIE ROW
AFTERMATH:
TABATA SQUAT HOLD
COOL DOWN:
INSTRUCTOR LED
