WARMUP:
INSTRUCTOR LED GROUP WARMUP
SKILLS:
BACK SQUAT, KB SWING
STRENGTH:
15 MINS. TO COMPLETE
3X3 BACK SQUAT
WOD:
HELEN
3 ROUNDS
400M RUN
21 KB SWINGS 53/35
12 PULLUPS
AFTERMATH:
400M RUN
COOL DOWN:
INSTRUCTOR LED GROUP STRETCH
WARMUP:
INSTRUCTOR LED GROUP WARMUP
WOD:
TEAMS OF 2
WHILE ONE PARTNER DOES AN OH CARRY AROUND BUILDING 35/25 (BUMPER PLATE)
THE OTHER IS WORKING ON COMPLETING THE 10 ROUNDS
AFTER EACH COMPLETE LAP AROUND THE BUILDING THEY SWITCH DUTIES
10 ROUNDS (20 MIN. CAP)
10 DOUBLE KB/DB WEIGHTED STEPUPS 35/25 (20″)
10 WEIGHTED SITUPS 35/25
10 DOUBLE KB/DB WEIGHTED LUNGES 35/25
10 DOUBLE KB/DB PUSH PRESSES 35/25
AFTERMATH:
TIRE FLIPPIN’ FUN
COOL DOWN:
INSTRUCTOR LED GROUP STRETCH
WARMUP:
INSTRUCTOR LED GROUP WARMUP
SKILLS:
SUMO DEADLIFT, FRONT SQUAT, WALL BALL
STRENGTH:
15 MINS. TO FIND
3RM SUMO DEADLIFT
WOD:
AMRAP 14 MINS.
20 FRONT SQUAT 185/125
30 BOX JUMPS 30/24
40 V-UPS
50 WALL BALL 201/14
COOL DOWN:
INSTRUCTOR LED GROUP STRETCH
WARMUP:
INSTRUCTOR LED GROUP WARMUP
SKILLS:
ROW, KB SWING, PUSH JERK
WOD:
1000M ROW
5 ROUNDS
25 KB SWINGS 53/35
7 PUSH JERKS 135/95
AFTERMATH:
800M RUN
COOL DOWN:
INSTRUCTOR LED GROUP STRETCH
WARMUP:
INSTRUCTOR LED GROUP WARMUP
SKILLS:
FRONT RACKED LUNGE, BODYWEIGHT RANGE OF MOTION
STRENGTH:
15 MINS. TO COMPLETE
4X4 FRONT RACKED LUNGES
WOD:
TABATA SOMETHING ELSE
:20 ON/:10 OFF FOR 32 ROUNDS
8 ROUNDS OF EACH MOVEMENT
PULLUPS
PUSHUPS
SITUPS
SQUATS
SCORE IS TOTAL REPS
COOL DOWN:
INSTRUCTOR LED GROUP STRETCH
WARMUP:
INSTRUCTOR LED GROUP WARMUP
SKILLS:
PUSH PRESS, POWER CLEAN
STRENGTH:
15 MINS. TO FIND
2RM PUSH PRESS
WOD:
5 ROUNDS
50 DOUBLE UNDERS (3/1)
5 POWER CLEANS 185/135
COOL DOWN:
INSTRUCTOR LED GROUP STRETCH
WARMUP:
INSTRUCTOR LED GROUP WARMUP
SKILLS:
BACK SQUAT, TOES THRU RINGS, HANG POWER SNATCH
STRENGTH:
15 MINS. TO COMPLETE
3X3 BACK SQUAT
WOD:
3 ROUNDS
12 TOES THROUGH RINGS
400M RUN
12 HANG POWER SNATCHES 95/65
AFTERMATH:
300M ROW
COOL DOWN:
INSTRUCTOR LED GROUP STRETCH
WARMUP:
INSTRUCTOR LED GROUP WARMUP
WOD:
TEAMS OF 2
EACH PARTNER MUST COMPLETE 3 ROUNDS OF THE FOLLOWING TWO WODS
MAY NOT DO THE SAME WOD AT THE SAME TIME, BUT CAN ALTERNATE/SWITCH EVERY WOD ROUND
3 ROUNDS
200M MED BALL CARRY 20/14
15 WALL BALL 20/14
10 MED BALL PUSHUPS
3 ROUNDS
BUILDING LAP WAITER’S WALK 35/25
25 KB SWINGS 35/25
10 BENTOVER ROWS LEFT ARM 35/25
10 BENTOVER ROWS RIGHT ARM 35/25
AFTERMATH:
IF THERE’S TIME…
COOL DOWN:
INSTRUCTOR LED GROUP STRETCH
WARMUP:
INSTRUCTOR LED GROUP WARMUP
SKILLS:
DEADLIFT, FRONT SQUAT, RING DIP
STRENGTH:
20 MINS. TO FIND
1RM DEADLIFT
WOD:
AMRAP 10 MINS.
7 FRONT SQUATS 155/105
10 RING DIPS
AFTERMATH:
20 STRICT TOES TO BAR OR HANGING LEG RAISES
COOL DOWN:
INSTRUCTOR LED GROUP STRETCH
WARMUP:
INSTRUCTOR LED GROUP WARMUP
SKILLS:
BENCH PRESS, OHL, FLOOR WIPER
STRENGTH:
15 MINS. TO COMPLETE
4X2 BENCH PRESS
WOD:
20-10-20
OHL 95/65
FLOOR WIPER 95/65
AFTERMATH:
50 BACK SQUATS 95/65
COOL DOWN:
INSTRUCTOR LED GROUP STRETCH