WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
SUMO DEADLIFT
5-5-5.
START @ 70% & PROGRESS AS YOU ARE ABLE
WOD:
AMRAP 7 MINS.
10 DB POWER SNATCHES (5 EACH ARM) 55/35
10 POWER SNATCHES 115/75
REST 3 MINS.
AMRAP 3 MINS. BURPEES LATERAL OVER BAR
COOL DOWN
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
FRONT SQUAT
8-6-4-2-1
55,70,80,90,95%
WOD:
22 MIN. TIME CAP
THIS CAN BE DONE IN ANY ORDER
MUST COMPLETE THESE TOTALS
60/40 CALORIES ON BIKE
12 ROPE CLIMBS TO 15′
(MOD: 24 HAND OVER HAND ASCENTS/DESCENTS WITH FEET ON FLOOR)
80 STEPUPS 28/22
100 PLANK UP DOWNS
(EXAMPLE OF HOW THIS COULD LOOK AS 4 ROUNDS)
15/10 CALORIE BIKE
1 ROPE CLIMB 2:1
20 STEPUPS 28/22
1 ROPE CLIMB 2:1
25 PLANK UP DOWNS
1 ROPE CLIMB 2:1
COOL DOWN
WARMUP:
INSTRUCTOR LED
WOD:
EMOM, UNTIL ALL REPS ARE COMPLETE, HOLD A 10 SECOND HIGH PLANK
150 DOUBLE UNDERS 2:1
50 RUSSIAN KB SWINGS 70/53
100 MOUNTAIN CLIMBERS
35 KB SWINGS 70/53
50 LATERAL JUMPS OVER KB
20 KB SUMO DEADLIFT HIGH PULLS 70/53
25 SITUPS
AFTERMATH:
50 TOES TO BAR (MODIFY AND DO LESS REPS BASED ON ABILITY
AND SHOULDER STRENGTH/ENDURANCE RE: PULLUP BAR.
FINISH TO 50 REPS WITH LEG LIFTS ON THE FLOOR)
COOL DOWN
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
PUSH PRESS
2-2-2-2-2
START @ 75% & PROGRESS AS YOU ARE ABLE
WOD:
5 CYCLES
2 MINS. ON / :30 SECS. OFF
AMRAP: TOTAL ALL CYCLES (START WHERE YOU LEFT OFF)
5 BENCH PRESS 165/105 (MOD: 75-80% OF 1RM)
12/8 CALORIE ROW
20 ALTERNATING V-UPS (OPPOSITES)
AFTERMATH:
TABATA STATIC HANG
COOL DOWN
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
PRACTICE: ROPE CLIMBS, ALL THINGS HANDSTAND/PUSHUPS
ALL THINGS MUSCLE UP (FALSE GRIP, BANDED STRICT MUSCLE UPS,
DEEP RANGE WEIGHTED RING DIPS)
WOD:
NASTY GIRLS
3 ROUNDS
50 SQUATS
7 MUSCLE UPS (MOD: 10 STRICT CHEST TO BAR PULLUPS)
10 HANG POWER CLEANS 135/95
COOL DOWN
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
RING DIP
3-3-3-3-3
WOD:
AMRAP 5 MINS.
5 SUMO DEADLIFTS 275/175
5 DB PRESSES 45’s/30’s
REST 3 MINS.
AMRAP 5 MINS.
5 DB PRESSES 45’s/30’s
10 SUMO DEADLIFTS 135/85
TOTAL REPS COMBINED AMRAPS
COOL DOWN
WARMUP:
INSTRUCTOR LED
WOD:
*ARRANGE EXERCISES IN ANY ORDER
**PARTITION REPS INTO ROUNDS AS DESIRED
***UNTIL ALL 400 REPS ARE COMPLETE DO 2 BURPEES EMOM
50 DB POWER SNATCHES (25 EACH ARM) 45/30
50 BOX JUMP OVERS/STEPUP AND OVERS 20″
50 S. ARM BENTOVER ROWS (25 EACH ARM) 45/30
50 SITUPS
50 CALORIE ROW (NO STRAPS)
50 SLAM BALL 25/15
50 KB SWINGS 35/25
50 PLANK UP DOWNS
COOL DOWN
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
OHS
4-4-3-3-2-2
70,75,80,85,90,90+%
WOD:
12-9-6.
HANG POWER SNATCH 135/85
POWER CLEANS (RX’D IS TOUCH & GO UNBROKEN, 12-9-6) 135/85
AFTERMATH:
3,4,5,6,7
HAND RELEASE PUSHUP
RING ROW
COOL DOWN
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
25 MINS. TIME CAP
HANG POWER CLEAN & SPLIT JERK
3-2-1. (65,75,85%)
SQUAT CLEAN & SPLIT JERK
1-1-1-1. (85+%)
WOD:
(12 MIN. TIME CAP)
30-20-10
TOES TO BAR (MOD: 10-10-10)
WALL BALLS 20/14, 10′
DOUBLE UNDERS (60-40-20) MOD: SINGLES (120-80-40)
COOL DOWN
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
PRESS
5-3-1-1-1-1
75,85,90,95,+/-100,+/-100%
BENCHMARD WOD:
(20 MIN. TIME CAP FOR WOD AND AFTERMATH COMBINED)
JACKIE
1000M ROW
50 THRUSTERS 45 (DO NOT DUMP BARS WITHOUT BUMPER PLATES)
30 PULLUPS
AFTERMATH:
25/15 PUSHUPS
30/21 CALORIE BIKE
25/15 PUSHUPS
COOL DOWN