andyw

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
LOW CARRY LUNGE, K2E, GOBLET SQUAT

STRENGTH:
15 MINS. TO COMPLETE
3X3 BACK SQUAT

WOD:
125 DOUBLE UNDERS (300 SINGLES)
50 LOW CARRY DB LUNGES 35/25(2)
25 KNEES TO ELBOWS
50 GOBLET SQUATS 35/25(1)
250M ROW

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

WARMUP:
INSTRUCTOR LEAD GROUP WARMUP

BUDDY WOD:

TEAMS OF 3
1 MEMBER OF THE TEAM MUST ALWAYS BE DOING A 400M RUN (SUB 500M ROW)
WHILE ONE PERSON IS RUNNING, THE OTHER TWO TEAMMATES ARE DOING REPS
THE REPS ARE TO COMPLETE IN NO PARTICULAR ORDER
TEAMMATES CANNOT WORK ON THE SAME EXERCISE AT THE SAME TIME

150 BOX JUMPS 24/20
150 WALL BALLS 20/14
150 PUSH PRESSES 95/65
150 WEIGHTED SITUPS 35/25

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
HANG SQUAT CLEAN, DEADLIFT

STRENGTH:
15 MINS. TO COMPLETE
3X2 FRONT SQUAT

WOD:
5 ROUNDS
4 HANG SQUAT CLEAN 165/115
6 PULLUPS
12 DEADLIFTS 165/115

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
PUSH PRESS, RING DIP, PUSHUP

STRENGTH:
15 MINS. TO COMPLETE
5X1 PUSH PRESS

WOD:
AMRAP 15 MINS.
9 RING DIPS
200M RUN
15 PUSHUPS
200M RUN

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
BENCH PRESS, LUNGE

STRENGTH:
15 MINS. TO COMPLETE
3X2 BENCH PRESS

WOD:
100 LUNGES
100 SITUPS
800M RUN
100 SQUATS

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
DEADLIFT, BOX JUMP OVER

STRENGTH:
15 MINS. TO COMPLETE
3X3 DEADLIFT

WOD:
TABATA
BOX JUMP OVERS 24/20
1 MIN. REST
KB SWINGS 53/35
1 MIN. REST
ROWING CALORIES
1 MIN. REST
SLAM BALL 20/12

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
PRESS, POWER SNATCH

STRENGTH:
15 MINS. TO COMPLETE
3X3 PRESS

WOD:
10 ROUNDS
3 POWER SNATCHES 135/95
18 MOUNTAIN CLIMBERS ON THE BAR
3 BURPEES

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

WARMUP:
INSTRUCTOR LEAD GROUP WARMUP

BUDDY WOD:
TEAMS OF 3
ALL WORKING AT THE SAME, CANNOT WORK ON SAME EXERCISE AS OTHER TEAMMATE
180 CALORIES OF ROWING
150 THRUSTERS 65/45
120 BURPEES
90 STATIONAIRY INCH WORMS

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH