WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
PULLUP
5-5-5 (CHEST TO BAR)
3-3-3 (CHIN OVER BAR)
WOD:
10 MIN. TIME CAP
1,2,3,4,5
ROPE CLIMB (MOD: RING ROWS 3-6-9-12-15)
PRESS @ 90% 1RM
AFTERMATH:
2,4,6,8,10
RACKED LUNGE (USE PRESS WEIGHT FROM WOD OR GRAB DB’S)
PUSH PRESS (USE PRESS WEIGHT FROM THE WOD)
COOL DOWN
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
THRUSTER
3-2-1-1-2-3
80,90,95,100,90,85
WOD:
AMRAP 15 MINS.
21-15-9
FRONT SQUAT 155/105
CALORIE ROW
COOL DOWN
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
BENCH PRESS (2 MINS. REST BETWEEN SETS)
MAX REPS @ 80%, 85%, 90%, 95%, 75%
WOD:
15 MIN. TIME CAP
50 POWER CLEANS 135/95 (RX+ 185/135)
EMOM 10 SITUPS UNTIL 50 POWER CLEAN REPS ARE DONE
COOL DOWN
WARMUP:
INSTRUCTOR LED
WOD:
AMRAP 20 MINS.
10 BURPEE BOX JUMPS/STEPUPS 20″
30 DOUBLE UNDERS 2:1
20 BENTOVER DB ROWS 35’s/25’s
REST 5 MINS.
2 MINS. MAX REPS DB LOW CARRY LUNGES 35’s/25’s
COOL DOWN
WARMUP:
INSTRUCTOR LED
WOD:
21-18-15-12-9-6-3
POWER SNATCHES 75/55
BACK SQUATS
AFTERMATH:
3-6-9-12-15-18-21
V-UPS
HIGH PLANK ALTRENATING SHOULDER TOUCHES
THEN
500M ROW
COOL DOWN
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
BACK SQUAT
5-3-5-3-5
80,85,85,90+,85+%
WOD:
5 ROUNDS
20 MED BALL RUSSIAN TWISTS 20/14(15)
20 LATERAL JUMPS OVER MED BALL
20 INCHWORMS (NO PUSHUP)
COOL DOWN
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
25 MIN. TIME CAP
HANG POWER SNATCH / OVERHEAD SQUAT / SQUAT SNATCH
10 SETS STARTING WITH NO WEIGHTS ON THE BARBELL
WOD:
AMRAP 7 MINS.
3-6-9-12…ETC.
(ODD # REPPED ROUNDS PUSHUPS / EVEN # REPPED ROUNDS RING DIPS
RUSSIAN KB SWINGS 70/53
AFTERMATH:
TABATA PULLUPS
COOL DOWN
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
PRESS
5-5-5-5-5
START @ 70% & PROGRESS AS YOU ARE ABLE
IF YOU DON’T HAVE A 1RM, ESTABLISH THAT INSTEAD OF 5X5
WOD:
3, 5 MIN. ROUNDS
0:00-2:00 ROW 350 METERS THEN DOUBLE UNDERS (SINGLES DIVIDE BY 2))
2:00-3:00 DB PUSH PRESS 35’s/25’s
3:00-4:00 MED BALL WEIGHTED SITUPS 20/14(15)
4:00-5:00 DB POWER CLEANS 35’s/25’s
REST 2 MINS. BETWEEN ROUNDS
RECORD MAX REPS FOR EACH ROUND
COOL DOWN
WARMUP:
INSTRUCTOR LED
WOD:
4 ROUNDS (7 MIN. TIME CAP)
20 DEADLIFTS 135/95
20 BOX JUMPS 20″
REST 1 MIN. AFTER 4 ROUNDS OR 7 MINS.
3 ROUNDS (NO TIME CAP FOR THE REMAINDER OF THE WORKOUT)
5 BURPEES LATERAL OVER BAR
10 RACKED LUNGES 135/95
5 FRONT SQUATS 135/95
REST 1 MIN. AFTER 3 ROUNDS ARE COMPLETED
2 ROUNDS
5 SQUAT JUMPS TO 30/24″ BOX
10 BURPEES
20 HIGH PLANK ALTERNATING OPPOSITE ARM/LEG RAISES
COOL DOWN
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
25 MIN. TIME CAP
FIND 1RM HANG SQUAT CLEAN
THEN CONTINUE TO 1RM SQUAT CLEAN
WOD:
12 MIN. TIME CAP
9 BAR MUSCLE UPS OR 18 CHEST TO BAR PULLUPS
21 PUSH JERKS 115/75
7 BAR MUSCLE UPS OR 14 CHEST TO BAR PULLUPS
15 PUSH JERKS
5 BAR MUSCLE UPS OR 10 CHEST TO BAR PULLUPS
9 PUSH JERKS
COOL DOWN