WARMUP:
INSTRUCTOR LED GROUP WARMUP
SKILLS:
BACK SQUAT, DOUBLE UNDER, SITUP
STRENGTH:
20 MINS. TO COMPLETE
6X2 BACK SQUAT
WOD:
ANNIE
50-40-30-20-10
DOUBLE UNDERS 3/1
SITUPS
COOL DOWN:
INSTRUCTOR LED GROUP STRETCH
WARMUP:
INSTRUCTOR LED GROUP WARMUP
SKILLS:
RING ROW, KB SWING
STRENGTH:
4X400M RUN (1MIN. REST BETWEEN RUNS)
(20 MIN. TIME CAP)
WOD:
AMRAP 20 MINS.
10,9,8,7,6,5,4,3,2,1
RING ROWS
BURPEES
KB SWINGS 70/53
COOL DOWN:
INSTRUCTOR LED GROUP STRETCH
WARMUP:
INSTRUCTOR LED GROUP WARMUP
SKILLS:
PRESS, PUSH PRESS, PUSH JERK, SQUAT CLEAN
STRENGTH:
30 MINS. TO COMPLETE
5X1 PRESS
5X3 PUSH PRESS
5X5 PUSH JERK
WOD:
AMRAP 5 MINS.
SQUAT CLEAN 155/105
COOL DOWN:
INSTRUCTOR LED GROUP STRETCH
WARMUP:
INSTRUCTOR LEAD GROUP WARMUP
BUDDY WOD:
TEAMS OF TWO
ONE PERSON WORKS AT A TIME
SPLIT ALL REPS
60 HANG POWER SNATCHES 75/55
5 ROUNDS
24 SITUPS
24 FRONT RACKED STEPUPS (20″/16″) 75/55
24 KB SWINGS 53/35
24 SHOULDER TO OH 75/55
COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH
WARMUP:
INSTRUCTOR LED GROUP WARMUP
SKILLS:
FRONT SQUAT, WALL BALL, DOUBLE UNDER
STRENGTH:
20 MINS. TO FIND
1 RM FRONT SQUAT
WOD:
5 ROUNDS
MAX REPS WALL BALLS 20/14 (10FT)
MAX REPS DOUBLE UNDERS (4/1)
REST ONE MIN. BETWEEN ROUNDS
SCORE IS TOTAL REPS
AFTERMATH:
IF YOUR WOD ENDS QUICKLY,
PRACTICE YOUR DOUBLE UNDERS
COOL DOWN:
INSTRUCTOR LED GROUP STRETCH
WARMUP:
INSTRUCTOR LED GROUP WARMUP
SKILLS:
BOX JUMP, HSPU
STRENGTH:
20 MINS. TO FIND
1RM PULLUP AND 1RM RING DIP
OR 20 STRICT PULLUPS AND 20 DIPS
WOD:
AMRAP 12 MINS.
8 BOX JUMPS 30/24
8 HSPU
AFTERMATH:
RUN OR ROW A DISTANCE OF YOUR CHOICE
COOL DOWN:
INSTRUCTOR LED GROUP STRETCH
WARMUP:
INSTRUCTOR LED GROUP WARMUP
SKILLS:
MAXING OUT YOUR BACK SQUAT
(DUMPING OR USING SPOTTERS)
STRENGTH:
20 MINS. TO FIND
1RM BACK SQUAT
WOD:
21-15-9-9-15-21
V-UPS
KB SWINGS 70/53
COOL DOWN:
INSTRUCTOR LED GROUP STRETCH
WARMUP:
INSTRUCTOR LED GROUP WARMUP
SKILLS:
CLEAN & JERK
STRENGTH:
15 MINS. TO FIND
1 RM CLEAN & JERK
WOD: (20 MIN. CAP)
10 ROUNDS
1 CLEAN & JERK (CHOOSE YOUR LOAD)
5 PULLUPS
10 PUSHUPS
15 SQUATS
COOL DOWN:
INSTRUCTOR LED GROUP STRETCH
WARMUP:
INSTRUCTOR LED GROUP WARMUP
SKILLS:
POWER SNATCH, TOES TO BAR, BARBELL CARRY
WOD:
21-15-9
PUSH PRESSES 95/65
KNEES TO ELBOWS
COOL DOWN:
INSTRUCTOR LED GROUP STRETCH
WARMUP:
INSTRUCTOR LED GROUP WARMUP
BUDDY WOD:
TEAMS OF 2
ONE PARTNER STARTS FROM THE TOP AND THE OTHER FROM THE BOTTOM OF THE LIST
EVERY 200M RUN CANNOT BEGIN UNTIL BOTH PARTNERS ARE DONE WITH THEIR PREVIOUS EXERCISE
AND THE EXERCISE AFTER THE RUN CAN’T BEGIN UNTIL BOTH ARE BACK FROM THE RUN (STAY TOGETHER)
2 ROUNDS
200M RUN
15 FRONT SQUATS 95/65
200M RUN
20 SLAM BALL 20/12
200M RUN
25 LUNGES
200M RUN
30 RUSSIAN KB SWINGS 53/35
200M RUN
COOL DOWN:
INSTRUCTOR LED GROUP STRETCH