WOD

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
2RM HANG POWER SNATCH
DO NOT HAVE TO MAINTAIN GRIP BETWEEN REPS

WOD:
HELEN
3 ROUNDS
400M RUN
21 KB SWINGS 53/35
12 PULLUPS

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
2RM BACK SQUAT

WOD:
AMRAP 7 MINS.
10 WEIGHTED SITUPS 70/53
5 FRONT SQUATS 155/105

AFTERMATH:
DO IN ANY ORDER
10 CALORIE SPRINT ON AIRBIIKE (TAKE TURNS)
20 PULLUPS OR RING ROWS
30 PUSHUPS
40 OVERHEAD LUNGES (BUMPER PLATE)

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
MUSCLE UP AND STATIC HANG
HIGH RINGS: WEIGHTED, STRICT, KIPPING, CONSECUTIVES
LOW RINGS: FALSE GRIP, TRANSITION WITH/WITHOUT BANDS
BAR MUSCLE UPS ARE AN OPTION
(IF YOU DON’T HAVE A WEIGHTED PULLUP AND/OR
WEIGHTED RING DIP CONTINUE TO WORK ON
PULLUPS AND/OR DIPS)
AFTER MUSCLE UP, PULLUP, DIP WORK; MAX TIME STATIC HANG

WOD:
1000M ROW
50 BURPEES
800M RUN

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
5RM SUMO DEADLIFT
(NO TOUCH AND GO)

WOD:
AMRAP 10 MINS.
5 PULLUPS
10 GOBLET LUNGES 53/35
15 KB SWINGS 53/35

AFTERMATH:
TABATA CHOICE

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
15 MINS. TO WORK ON
5RM PRESS

WOD:
(25 MIN. TIME CAP)
NANCY
5 ROUNDS
400M RUN
15 OHS 95/65

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
5RM PULLUP (BANDS, BODYWEIGHT, WEIGHTED)
AFTER BANDS: 3X5 ON BARBELL/RACK/BOX
AFTER BODYWEIGHT: 3X3 NEGATIVES
AFTER WEIGHTED: 20 KIPPING PULLUPS

WOD:
10 ROUNDS
40 SEC. ON / 20 SEC. OFF
AMRAP
10 LATERAL STEPUP AND OVERS 24/20
10 BOX JUMP OVERS 24/20
10 V-UPS

START WHERE YOU LEFT OFF

AFTERMATH:
800M RUN

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
15 MINS. TO WORK ON
3X3 ARM BAR WARMUP (3 REPS EACH ARM)
3X1 TURKISH GETUP (1 REP EACH ARM)

WOD:
4 ROUNDS
25 DOUBLE UNDERS (4:1)
15 RING PUSHUPS
200M MED BALL RUN 20/14

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
5X1 SQUAT CLEAN

BEGINNERS WORK ON A COMPLEX OF
DEADLIFT / HANG POWER CLEAN / FRONT SQUAT

WOD:
(20 MIN. TIME CAP)
21 DB THRUSTER 45/30
5 ROPE CLIMBS (15 RING ROWS)
15 DB THRUSTERS
3 ROPE CLIMBS (12 RING ROWS)
9 DB THRUSTERS
1 ROPE CLIMB (9 RING ROWS)

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
20 MINS. TO COMPLETE
5RM FRONT SQUAT

WOD:
30-20-10
POWER SNATCHES 95/65
DOUBLE UNDERS (REPS X2) 3:1
HANG POWER CLEANS 95/65

AFTERMATH:
100 SITUPS

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
20 MINS. TO FIND
5X1 SPLIT JERK

WOD:
AMRAP 16 MINS.
1 BUILDING LAP RUN
15 PULLUPS
1 BUILDING LAP FARMERS CARRY 35/25
15 PLANK UP DOWNS

AFTERMATH:
TABATA CHOICE

COOL DOWN:
INSTRUCTOR LED