WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
15 MINS. TO WORK ON
2RM PULLUP
ACHIEVE 2RM USING BANDS, BODYWEIGHT, ADDED WEIGHT
AFTER 2RM WITH BANDS: 3X3 ON BARBELL/RACK/BOX
AND 3X3 JUMPING PULLUPS WITH 3-5 SEC. NEGATIVES
AFTER SUCCESSFUL BODYWEIGHT REPS: 3X3 NEGATIVES
AND PRACTICE KIPPING
AFTER WEIGHTED: PRACTICE BUTTERFLY PULLUPS
OR 30 KIPPING PULLUPS
DT
5 ROUNDS
12 DEADLIFTS 155/105
9 HANG POWER CLEANS
6 PUSH JERKS
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
2RM SUMO DEADLIFT
(NO TOUCH AND GO)
WOD:
6X400M SPRINTS
(2 MINS. REST BETWEEN SPRINTS)
RECORD EACH OF YOUR 6 SPLITS
COOL DOWN:
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WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
10 MINS. TO WORK ON
3X3 ARM BAR WARMUP (3 REPS EACH ARM)
WOD:
AMRAP 25 MINS.
2 TURKISH GETUPS (1 LEFT, 1 RIGHT) 70/53
8 RENEGADE ROWS 55/35
15 CALORIE ROW
400M RUN
3 BAR MUSCLEUPS (9 CHEST TO BAR PULLUPS)
7 THRUSTERS 135/95
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
15 MINS. TO WORK ON
2RM PRESS
WOD:
(20 MIN. TIME CAP)
100 DOUBLE UNDERS (3:1)
75 SITUPS
50 KB SWINGS 53/35
25 BURPEES
50 KB SWINGS 53/35
75 SITUPS
100 DOUBLE UNDERS (3:1)
COOL DOWN:
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WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
1RM THRUSTER
WOD:
(20 MIN. TIME CAP)
3 ROUNDS
25 WALL BALLS 20/14, 10′
10 SUMO DEADLIFT HIGH PULL 115/75
25 BOX JUMP 24/20
10 PUSH PRESSES 115/75
COOL DOWN:
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WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
5RM SNATCH PULL
(WORK TOWARD A HIGH THIGH CONTACT POINT,
ELBOWS FINISH HIGH OVER BAR WITH BAR RIGHT UNDER CHEST)
WOD:
24 ROUNDS
:20 SEC. ON / :10 SEC. OFF
AMRAP
11 CALORIE ROW (FEET OVER STRAPS) OR 25 DOUBLE UNDERS (3:1)
13 KNEES TO ELBOWS
(START WHERE YOU LEFT OFF)
AFTERMATH:
TABATA CALORIE ROW (FEET OVER STRAPS) OR TABATA DOUBLE UNDERS
(DO WHAT YOU DIDN’T DO IN THE WOD)
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
4RM FRONT SQUAT
WOD:
800M RUN
20 DEADLIFTS 135/95
20 PULLUPS
400M RUN
20 DEADLIFTS 135/95
20 PULLUPS
200M RUN
20 DEADLIFTS 135/95
20 PULLUPS
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
15 MINS. TO WORK ON
ROPE CLIMB AND L-HOLDS
LEGLESS, WEIGHT VEST, L-POSITION
LEG WRAP, FOOT GRIP, HAND OVER HAND PULLS FEET ON FLOOR
(IF YOU’RE NOT READY FOR THE ROPE, 5X5 RING ROWS)
AFTER ROPE WORK; TUCK HOLDS/L-HOLDS ON P-BARS OR RINGS
WOD:
30-20-10
DEFECIT PUSHUPS (CHEST TO DECK) ON DB’S 55/35
LOW CARRY LUNGES 55/35
AFTERMATH:
2 ROUNDS
15 HOLLOW ROCKS
MAX TIME PLANK HOLD
COOL DOWN:
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WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
1RM SQUAT SNATCH
WOD:
AMRAP 15 MINS.
21-15-9
DB POWER SNATCH (LEFT) 55/35
GOBLET SQUAT 55/35
DB POWER SNATCH (RIGHT) 55/35
LATERAL BURPEES OVER UPRIGHT STANDING DUMBBELL
COOL DOWN:
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WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
2RM POWER CLEAN
DO NOT HAVE TO MAINTAIN GRIP BETWEEN REPS
WOD:
AMRAP 8 MINS.
PRESS 115/75
EACH TIME YOU BREAK DO 50 DOUBLE UNDERS (2:1)
REST 4 MINS.
AMRAP 8 MINS.
HANG POWER CLEAN 165/115
EACH TIME YOU BREAK DO 30 SQUATS
RECORD TOTAL PRESSES, HANG POWER CLEANS
COOL DOWN:
INSTRUCTOR LED