Work Out of the Day

WARMUP
INSTRUCTOR LED

WOD
10 SETS, EMOM:
2 HANG POWER SNATCHES (ASCEND)

WOD
5 ROUDNS FOR TME:
5 OVERHEAD SQUAT 115/80 (RX+ 135/95)
20 WALL BALL 20/14, 10′

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 3 PRESS (ASCEND)
EVEN) 3 STRICT PULLUP (ASCEND)

WOD
18:00, EMOM:
5 DB SQUAT CLEAN 35s/25s
CAL SKI
5 DB SQUAT CLEAN
CAL BIKE
5 DB SQUAT CLEAN
CAL ROW

*SCORE IS LOWEST SKI-BIKE-ROW ADDED TOGETHER W/ DB WEIGHT
**MOD DB WEIGHT OR REPS

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
1 (PAUSE) BACK SQUAT (ACROSS)

WOD
5 ROUNDS FOR TIME:
15 HAND RELEASE PUSHUPS
200M RUN
10 PUSH PRESS 115/80 (RX+ 135/95)

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20:00 CAP:
3RM BENCH PRESS

WOD
21-15-9 REPS OF, 15:00 CAP:
KB SNATCH LEFT 53/35
KB SNATCH RIGHT
GOBLET SQUAT
PULLUP

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) STRICT HANDSTAND PUSHUP / MOD: BOX OR WALL CLIMB
EVEN) CAL BIKE
*TOTAL REPS S.HSPU / CALS

WOD
AMRAP 15:00
5 SQUAT CLEAN 135/95 (RX+ 155/105)
5 BAR FACING BURPEES

COOL DOWN

WARMUP
INSTRUCTOR LED

WOD
0:00-20:00
30-25-20-15-10 CAL ROW
20-20-20-20-20 TOES TO BAR / MOD: V-UPS
10-15-20-25-30 WALL BALL 20/14, 10′
20:00-35:00 (STRENGTH)
WORK UP TO A MAX FOR A POWER CLEAN + HANG POWER CLEAN

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2:00:
2 FRONT SQUATS

WOD
AMRAP 12:00:
10 MUSCLE UPS / MOD: 10 C2B PULLUPS + 5 RING DIPS
20 S. ARM KB JERKS (10L,10R) 53/35 (RX+ 70/44)
40 DOUBLE UNDERS / MOD: 60 SINGLES

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 5 PUSH PRESS (ASCEND)
EVEN) 5 STRIT PULLUPS (ASCEND)

WOD
800M RUN
40 STEPUPS 24/20
400M RUN
30 BOX JUMPS / MOD: STEPUPS
200M RUN
20 BURPEE BOX JUMP OVERS / MOD BURPEE STEPUP OVERS

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) DEADLIFT 185/135 (RX+ 225/155)
EVEN) BAR FACING BURPEES
*TOTAL REPS DL / BFB

WOD
20:00 CAP:
50-40-30-20-10 ANCHORED SITUPS
10-20-30-40-50 S. ARM OVERHEAD LUNGE 53/35

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
1 SQUAT SNATCH (ACROSS)

WOD
21-15-9 REPS FOR TIME:
THRUSTERS 115/80
CAL ROW OR CAL BIKE

COOL DOWN