WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
HANG POWER CLEAN + POWER CLEAN PAUSE (ASCEND)
WOD
7 ROUNDS FOR TIME, 20:00 CAP:
10 SQUATS
8 PUSHUPS
6 TOES TO BAR
4 C2B PULLUPS
2 CLEANS 185/135 (RX+ 225/155)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 SETS, EVERY :30:
BAR MUSCLE UP (UNBROKEN)
MOD: BANDED BAR MUPS, JUMPING BAR MUPS,
KIPPING C2B, STRICT C2B, JUMPING C2B
WOD
AMRAP 10:00:
5 DEADLIFT 225/155 (RX+ 275/185)
10 BURPEES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20:00 CAP:
5RM FRONT SQUAT
WOD
FOR TIME, 20:00 CAP:
60 SWINGS 53/35 (RX+ 70/53)
50 CAL ROW
40 BOX JUMP 24/20 (RX+ BOX JUMP ONLY)
30 STRICT HANDSTAND PUSHUPS
20 STRICT PULLUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2:00:
5 BENCH PRESS (ACROSS)
WOD
AMRAP 20:00:
10 POWER SNATCH 115/85
10 CAL BIKE
10 CLEAN & JERK 115/85
10 CAL ROW
COOL DOWN
*9AM AND 430PM CLASSES ONLY
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
12 SETS, EMOM:
1) HANDSTAND HOLD / MOD: HIGH PLANK HOLD
2) 8 DB SNATCH *DO NOT DUMP (ASCEND)
3) 12 GOBLET SQUAT (ASCEND)
BUDDY WOD
TEAMS OF 2, 1 WORKS AT A TIME:
AMRAP 15:00 LADDER:
4 THRUSTERS 95/65
4 RING ROWS
4 V-UPS
*ADD 4 REPS TO EACH MOVEMENT EVERY ROUND
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 SETS, EVERY :30:
SQUAT SNATCH (ACROSS)
WOD
10 ROUNDS FOR TIME, 17:00 CAP:
3 POWER SNATCH 115/85 (RX+ 135/95)
6 C2B PULLUPS
9 SQUATS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
8 SETS, EMOM:
2 BACK SQUATS (ACROSS)
WOD
AMRAP 12:00:
20 CAL ROW
10 BOX JUMPS 24/20 (RX+ 30/24)
15 TOES TO BAR / MOD: 20 V-UPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, 1:00 WORK / 1:00 REST
MAX REPS STRICT HANDSTAND PUSHUPS / MOD: BOX OR PUSHUPS
WOD
5 ROUNDS FOR TIME, 17:00 CAP:
30 DOUBLE UNDERS / MOD: 45 SINGLES
20 WALL BALL 20/14, 10′ (RX+ 30/20)
10 POWER CLEANS 115/85
COOL DOWN
