TUESDAY SEPTEMBER 19, 2017

TUESDAY SEPTEMBER 19, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12 SETS, EMOM:
1) 3 ARM BARS
2) 3 ARM BARS
3) 6 STRICT TOES TO BAR / MOD: 8 STRICT STRAIGHT LEG RAISES

WOD
12:00 EMOM, TOTAL REPS:
CAL BIKE
SWINGS 53/35 (RX+ 70/53)
TOES TO BAR

COOL DOWN

MONDAY SEPTEMBER 18, 2017

MONDAY SEPTEMBER 18, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 3 PRESS + 3 FRONT SQUAT (ACROSS)
EVEN) 3 STRICT C2B PULLUPS (ACROSS)

WOD
3 ROUNDS FOR TIME, 12:00 CAP:
15 THRUSTERS 115/85
15 POWER CLEANS

AFTERMATH:
25 CAL ROW
25 PUSHUPS (RX+ 50 CHEST TO DECK PUSHUPS)

COOL DOWN

FRIDAY SEPTEMBER 15, 2017

FRIDAY SEPTEMBER 15, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
4 SETS, EVERY 2:00:
4 FRONT SQUATS (ASCEND)

WOD
AMRAP 5:00:
5 PUSH JERK 135/95 (RX+ 165/115)
15 WALL BALL 20/14 (RX+ 30/20)

REST 2:00

3 ROUDNS FOR TIME, 5:00 CAP:
10 FRONT SQUATS (SAME WEIGHT RX/RX+)
10 MED BALL JERKS (SAME WEIGHT RX/RX+)

COOL DOWN

THURSDAY SEPTEMBER 14, 2017

THURSDAY SEPTEMBER 14, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
15 SETS, EVERY :30:
1 POWER CLEAN WITH PAUSE (ACROSS)

WOD
6 ROUNDS FOR TIME:
10 DB HANG POWER CLEAN 55s/35s
10 BOX JUMPS / MOD: STEPUPS 24/20″

COOL DOWN

WEDNESDAY SEPTEMBER 13, 2017

WEDNESDAY SEPTEMBER 13, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
4 SETS, EVERY 2:00:
6 OVERHEAD SQUATS (ASCEND)

WOD
FOR TIME, 15:00 CAP:
50 POWER SNATCHES 75/55
40 LUNGES
30 PULLUPS
20 BURPEES

COOL DOWN

TUESDAY SEPTEMBER 12, 2017

TUESDAY SEPTEMBER 12, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY :90:
5 STRICT PULLUPS (ASCEND)

WOD
AMRAP 12:00:
250M ROW OR 200M RUN OR .4 BIKE
20 SQUATS
35 DOUBLE UNDERS / MOD: 55 SINGLES

COOL DOWN

MONDAY SEPTEMBER 11, 2017

MONDAY SEPTEMBER 11, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY :90:
2 BENCH PRESS (ASCEND)

WOD
DIANE
21-15-9 REPS FOR TIME OF, 14:00 CAP:
DEADLIFT 225/155
HANDSTAND PUSHUP / MOD: DB PUSH PRESS 45s/30s

COOL DOWN

FRIDAY SEPTEMBER 8, 2017

FRIDAY SEPTEMBER 8, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
4 SETS, EVERY 2:00:
6 BACK SQUATS (ASCEND)

WOD
NANCY
5 ROUNDS FOR TIME, 20:00 CAP:
400M RUN
15 OVERHEAD SQUATS 95/65

COOL DOWN

THURSDAY SEPTEMBER 7, 2017

THURSDAY SEPTEMBER 7, 2017

WARMUP
INSTRUCTOR LED

WOD
10 SETS, EMOM:
5 STRICT PULLUPS
10 LUNGES
5 BURPEES

WOD
3 ROUNDS FOR TIME:
15 POWER CLEAN 135/95 (RX+ 165/115)
30 WALL BALLS 20/14, 10′

COOL DOWN

WEDNESDAY SEPTEMBER 6, 2017

WEDNESDAY SEPTEMBER 6, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20:00 CAP:
5RM DEADLIFT

WOD
AMRAP 15:00:
10 MED BALL STEPUPS 20″, 30/20
10 STRICT HANDSTAND PUSHUPS / MOD: BOX HSPU OR HR PUSHUPS
200M RUN

COOL DOWN