WOD

STRENGTH / FOUNDATION
12X1:00:
1) 15/11 CAL BIKE
2) 10 SIDE STEPS L/R
3) 10 BRIDGES + DOWNWARD DOG

WOD
4 ROUNDS, 10:00 CAP
10 DEADLIFT 135/95 (RX+ 185/135)
15 STEPUPS 24/20″
20 LATERAL JUMPS

COOL DOWN

STRENGTH / FOUNDATION
16X1:00:
1) 3 ARM BAR L/R
2) :20 LEG OVER STRETCH L/R
3) 15 V-UPS + COBRA STRETCH
4) :20 COUCH STRETCH L/R

WOD
AMRAP 10:00:
30 DOUBLE UNDERS / MOD: 45 SINGLES
10 DB SNATCHES 50/35 (RX+ 70/45)
5 C2B PULLUPS (RX+ BAR MUPS)

COOL DOWN

STRENGTH / FOUNDATION
5X2:00:
5 BENCH PRESS

WOD
TEAMS OF 2, SPLIT WORK 1 AT A TIME
AMRAP 14:00:
20 DB HANG POWER CLEANS 45s/30s
20 DB LUNGES
20 DB FLOOR PRESS
20 GOBLET SQUAT

COOL DOWN

STRENGTH / FOUNDATION
8X1:00:
ODD) 2 PUSH PRESS (ASCEND)
EVEN) 2 STRICT PULLUP (ASCEND)

WOD
21-15-9, 15:00 CAP:
THRUSTER 95/65 (RX+ 115/85)
CAL ROW
BURPEE

COOL DOWN

STRENGTH / FOUNDATION
5X2:00:
3 FRONT SQUAT (ASCEND)

WOD
10 ROUNDS, 16:00 CAP:
3 SQUAT CLEANS 135/95 (RX+ 165/115)
6 TOES TO BAR (RX+ TOES TO RINGS)
9 PUSHUPS

*HAVE TO DO RX+ WEIGHT TO DO T2R

COOL DOWN

STRENGTH / FOUNDATION
12X:45:
2 TOUCH AND GO POWER CLEAN (ASCEND)

WOD
10 ROUNDS, 20:00 CAP:
4 RENEGADE ROWS 55s/40s
6 DB DEADLIFT
8 SQUAT THRUST ON DBs
30′ SLED PUSH 3X35

COOL DOWN

STRENGTH / FOUNDATION
16X1:00:
1) 6 SPLIT SQUAT L/R
2) 8 BACK SCALES
3) 10 KIP SWING
4) 12 KNEES TO CHEST

WOD
AMRAP 10:00:
10 BOX JUMP/STEPUP OVERS 24/20″
10 CALORIES
10 KB SUMO DEADLIFT HIGH PULL 53/35 (RX+ 70/44)

COOL DOWN

STRENGTH / FOUNDATION
12X1:00:
1) 3 STRICT PULLUP (ASCEND IF WEIGHTED)
2) 15 HOLLOW ROCKS
3) 40 DOUBLE UNDERS / MOD: 60 SINGLES

WOD
6 ROUNDS, 15:00 CAP
15 LUNGES
10 PULLUP
5 POWER SNATCHES 135/95

COOL DOWN

STRENGTH / FOUNDATION
6X:90:
3 BACK SQUAT (ASCEND)

WOD
AMRAP 14:00:
250/220M ROW OR .4/.3 BIKE
15 WALL BALL 20/14, 10/9′
10 BURPEES

COOL DOWN

STRENGTH / FOUNDATION
10X1:00:
ODD) 5 DB PRESS
EVENT) 8 DB ROW L/R

WOD
1 TO 10, 15:00 CAP:
HANDSTAND PUSHUP / MOD: DB PUSH PRESS 50s/35s
S.A. SWING LEFT 53/35
S.A. SWING RIGHT

COOL DOWN