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WARMUP:
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STRENGTH / FOUNDATION:
15 MINS. TO WORK ON
HANDSTAND AND HANDSTAND PUSHUP (STRICT) AND PLANK
ON THE WALL: HANDSTAND HOLD, FULL NEGATIVES,
SEGMENTED RANGE HSPU, FULL RANGE, ADD A WEIGHT VEST,
DEFECIT (HEAD BELOW HANDS RANGE)
OFF THE WALL: FREE STANDING HOLD, WALKING,
SHOULDER TOUCHES (START ON THE WALL WITH
WEIGHT SHIFTS FROM HAND TO HAND AND PROGRESS
HANDS OFF THE FLOOR) FREE STANDING HANDSTAND PUSHUP
(IF YOU ARE NOT READY TO PRACITCE HANDSTANDS
WORK ON TEMPO OR DEFECIT PUSHUPS, WALL CLIMBS
AND DB PRESSES)
AFTER HANDSTAND/HSPU WORK; 1 MAX TIME PLANK HOLD

WOD:
21-15-9
PULLUPS
200M RUN
RING DIPS

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WARMUP:
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STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
8RM FRONT RACKED LUNGE + FRONT SQUAT
(DO 8 FRL’S THEN WITH BAR STILL RACKED
DO 8 FRONT SQUATS)

WOD:
1 MILE RUN
1000M ROW
50 POWER SNATCHES 75/55

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WARMUP:
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STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
5RM BENCH PRESS

WOD:
WITH A CONTINUOUSLY RUNNING CLOCK
3 ROUNDS
MAX REPS KB SNATCH
1 MIN. ON / 1 MIN. OFF
(SWITCH ARMS AT 30 SEC.)
3 ROUNDS
MAX REPS KB CLEAN & JERK
1 MIN. ON / 1 MIN. OFF
(SWITCH ARMS AT 30 SEC.)
REST FOR 1 MIN. FOLLOWING FINAL C&J SET
AMRAP 8 MINS.
3 BURPEES
1 ROPE CLIMB (1:1 MODIFIED)
6 BURPEES
2 ROPE CLIMBS
9 BURPEES
3 ROPE CLIMBS
CONTINUE THIS PATTERN
RECORD KB WEIGHT AND TOTAL SNATCHES, CLEAN & JERKS, ROPE CLIMBS

COOL DOWN:
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CLOSED IN OBSERVANCE OF MEMORIAL DAY

WARMUP:
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STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
1RM PUSH PRESS

WOD:
AMRAP 5 MINS.
1 POWER SNATCH 115/75
2 OVERHEAD LUNGES 115/75
REST 2 MINS.
AMRAP 5 MINS.
10 HOLLOW ROCKS
5 RING ROWS

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WARMUP:
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STRENGTH / FOUNDATION:
15 MINS. TO WORK ON
5RM RING DIP

WOD:
50 BOX JUMPS 24/20
800M RUN
50 MOUNTAIN CLIMBERS
200M RUN
50 MOUNTAIN CLIMBERS
800M RUN
50 PLANK UP DOWNS

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WARMUP:
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STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
5X 1 CLEAN + 2 JERKS (SPLIT)

WOD:
WITH A CONTINUOUSLY RUNNING CLOCK
(10 MIN. TIME CAP)
50 RENEGADE ROWS 55/35
EVERY MINUTE DO 10 SQUATS
REST 2 MINS. UPON FINISHING 50 RR’S OR 10 MIN. TC
(5 MIN. TIME CAP)
2 ROUNDS
250M ROW
25 SITUPS (ANCHORED)
75 FLUTTER KICKS

COOL DOWN:
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WARMUP:
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STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
1RM DEADLIFT

WOD:
5 ROUNDS
9 STRICT TOES TO BAR
30 DOUBLE UNDERS (3:1)
30 HAND TO HAND KB SWINGS 53/35

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WARMUP:
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STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
6RM OHS

WOD:
3 ROUNDS
400M RUN
7 MUSCLE UPS (15 CHEST TO BAR PULLUPS)
15 BACK SQUATS 135/95

COOL DOWN:
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