WARMUP:
INSTRUCTOR LED GROUP WARMUP
WOD:
TEAMS OF 2 OR 3
SPLIT REPS, GET IT DONE IN ANY ORDER, WORK AT SAME TIME
300 SQUATS
200 SITUPS
100 BOX JUMPS 20″ (1 BOX PER TEAM)
75 PUSHUPS
50 BURPEES
1 MILE RUN
COOL DOWN:
INSTRUCTOR LED GROUP STRETCH
WARMUP:
INSTRUCTOR LED GROUP WARMUP
SKILLS:
PULLUP, PUSH PRESS
STRENGTH:
10 MINS. TO FIND
1RM PULLUP OR 20 BANDED AND STRICT
WOD:
18-15-12-9-6-3
PULLUPS
PUSH PRESSES 95/65
COOL DOWN:
INSTRUCTOR LED GROUP STRETCH
WARMUP:
INSTRUCTOR LED GROUP WARMUP
SKILLS:
DEADLIFT, HANG SQUAT SNATCH
STRENGTH:
20 MINS. TO FIND
3RM DEADLIFT
WOD:
PARTNER UP AND SHARE A ROWER
4 ROUNDS
10 HANG SQUAT SNATCHES 75/55
5 BURPEES
250M ROW
15 SLAM BALL 20/16
COOL DOWN:
INSTRUCTOR LED GROUP STRETCH
WARMUP:
INSTRUCTOR LED GROUP WARMUP
SKILLS:
BENCH PRESS, BOX JUMP
STRENGTH:
15 MINS. TO COMPLETE
3X2 BENCH PRESS
WOD:
800M RUN
25 BOX JUMPS 24/20
400M RUN
20 BOX JUMPS 24/20
200M RUN
15 BOX JUMPS 24/20
1 BUILDING LAP
COOL DOWN:
INSTRUCTOR LED GROUP STRETCH
WARMUP:
INSTRUCTOR LED GROUP WARMUP
SKILLS:
RENEGADE ROW, WALL BALL
STRENGTH:
15 MINS. TO COMPLETE
3X2 FRONT SQUAT
WOD:
4 ROUNDS
12 RENEGADE ROWS 55/35
18 WALL BALLS 20/14
1 MIN. REST
COOL DOWN:
INSTRUCTOR LED GROUP STRETCH
WARMUP:
INSTRUCTOR LED GROUP WARMUP
SKILLS:
PUSH JERK, POWER CLEAN
STRENGTH:
15 MINS. TO COMPLETE
3X3 PUSH JERK
WOD:
AMRAP 14 MINS.
10 RING DIPS
10 POWER CLEANS 135/95
35 DOUBLE UNDERS (3/1)
COOL DOWN:
INSTRUCTOR LED GROUP STRETCH
WARMUP:
INSTRUCTOR LED GROUP WARMUP
WOD:
TEAMS OF 3
5 ROUNDS
1 MIN. EACH EXERCISE
1 MIN. REST AFTER EACH ROUND
ROW FOR CALORIES
DB POWER CLEANS 55/35
SLAM BALL 20/16
TOTAL REPS OF TEAM
COOL DOWN:
INSTRUCTOR LED GROUP STRETCH