Work Out of the Day

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20:00 CAP:
3RM FRONT SQUAT

WOD
30-20-10 REPS FOR TIME:
HANG POWER CLEAN 135/95
DEADLIFTS

COOL DOWN

WARMUP
INSTRUCTOR LED

WOD
AMRAP 35:00:
1000M ROW
50 GOBLET SQUAT 50/35
50 PUSHUPS
50 SITUPS
REST 5:00
1.5 MILE BIKE OR 800M RUN
50 SLAM BALL
50 RING ROWS
50 SITUPS
REST 5:00
*ROW/BIKE/RUN DO NOT COUNT TOWARD REP TOTAL

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2:00:
HANG POWER CLEAN + 3 FRONT SQUAT (ASCEND)

WOD
21-15-9 REPS FOR TIME:
C2B PULLUPS
FRONT SQUAT 155/105 (RX+ 185/135)

COOL DOWN

WARMUP
INSTRUCTOR LED

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

WOD
AMRAP 7:00:
20 POWER CLEAN 115/85
20 CAL ROW

AFTERMATH
AT 85% OF 3RM BENCH PRESS
3-3-3 (ACROSS)

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 SETS, EVERY :30 SEC:
1 POWER SNATCH (ACROSS)

WOD
FOR TIME, 20:00 CAP:
100 DOUBLE UNDERS / 175 SINGLES
80 LUNGES
60 PUSHUPS
40 RING ROWS
20 BURPEES

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
STRICT HANDSTAND PUSHUPS

WOD
AMRAP 15:00:
30 RUSSIAN SWINGS 53/35
20 KB PUSH PRESS
10 BOX JUMP / MOD: STEPUP 30/24

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 3 DEADLIFT (ASCEND)
EVEN) 3 STRICT C2B PULLUP (ASCEND)

WOD
4 ROUNDS, EVERY 4:00:
350M ROW
10 TOES TO BAR / MOD: 15 V-UPS
10 DEADLIFTS 185/135 (RX+ 225/155)
*TOTAL TIME OF ROUNDS

COOL DOWN

WARMUP
INSTRUCTOR LED

WOD
0:00-20:00
AMRAP
600M RUN
15 POWER SNATCHES 135/95
400M RUN
30 CAL ROW OR 20 CAL BIKE
200M RUN
15 MUSCLE UPS / MOD: 15 RING ROWS + 15 RING DIPS

20:01-25:00
REST

25:01-35:00
5-4-3-2-1
PRESS

COOL DOWN

NOTE – THERE IS NO 9AM CLASS TODAY – MORNING CLASSES 545AM, 7AM and 8AM.

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20:00 CAP:
5RM BACK SQUAT

WOD
FOR TIME, 14:00 CAP:
50 POWER CLEANS 135/95 (RX+ 165/115)
*TOUCH & GO REPS ONLY, EVERY TIME YOU BREAK DO 10 LATERAL BURPEES OVER BAR

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
3 STRICT C2B PULLUPS + 6 HAND RELEASE PUSHUP + 9 SQUATS

WOD
3 ROUNDS FOR REPS, 1:00 EACH STATION, 1:00 REST BETWEEN ROUNDS:
CAL BIKE
CAL ROW
STEPUPS 20″
CAL SKI
TOES TO BAR

COOL DOWN