WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 2 STRICT PULLUPS (ASCEND)
EVEN) 2 PRESS (ASCEND)
WOD
FOR TIME, 20:00 CAP:
10 MUSCLE UPS / MOD: 15 RING DIPS
20 DB THRUSTERS 35s/25s
30 DB BURPEE POWER CLEANS
20 DB THRUSTERS
10 MUSCLE UPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
8 SETS, EMOM:
2 FRONT SQUAT (ACROSS)
WOD
AMRAP 11:00:
21 DEADLIFTS 185/135 (RX+ 225/155)
21 STRICT HANDSTAND PUSHUPS / MOD: BOX HSPU OR DB PRESS
AFTERMATH:
2:00 MAX CAL BIKE
2:00 REST
2:00 MAX SINGLE UNDERS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
3 POWER CLEAN (ACROSS)
WOD
5:00 MAX REPS:
1:00 DOUBLE UNDERS / MOD: SINGLES
1:00 DB SNATCH 45/30
1:00 SQUAT
1:00 DB SNATCH
1:00 DOUBLE UNDERS / MOD: SINGLES
8:00 1RM CLEAN
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
15:00 CAP:
3RM PRESS
WOD
2 ROUNDS FOR TIME, 20 MIN. CAP:
25 BOX JUMPS 24/20 (RX+ BOX JUMP ONLY)
25 CAL ROW
25 PULLUPS
25 WEIGHTED SITUPS 35/25
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20:00 CAP:
2RM BACK SQUAT
WOD
FOR TIME:
30/20 CAL BIKE
60 RUSSIAN SWINGS 53/35 (RX+ 70/53)
30 PUSH JERKS 95/65 (RX+ 135/95)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
30 SETS, EVERY :20:
STRICT MUSCLE UP
MOD: STRICT PULLUP / STRICT TRANSITIONS / STRICT ASSISTED / BANDED
WOD
AMRAP 15:00:
25 WALL BALL 20/14
20 BURPEES
15 TOES TO BAR
COOL DOWN
REMINDER THERE IS ONLY A 9:00 AM CLASS TODAY!
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
8 SETS, EMOM:
3 FRONT SQUAT (ACROSS)
WOD
TEAMS OF 2, FOR TIME, 25:00 CAP:
1 WORKS AT A TIME, GET IT DONE IN ORDER
100 BOX JUMPS 20″
100 KB SWINGS 53/35
100 JUMPING PULLUPS
100 PUSH PRESS 75/55
100 WALL BALLS 20/14
50 BURPEES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
15:00 CAP:
5RM FLOOR PRESS
WOD
10 ROUNDS FOR TIME, 20:00 CAP:
10 TOES TO BAR / MOD: 15 ALT. V-UPS
10 POWER SNATCHES 75/55
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20:00 CAP:
3RM BACK SQUAT
WOD
AMRAP 13:00:
15/12 CAL ROW
15 SWINGS 53/35
15 GOBLET SQUATS
COOL DOWN
