andyw

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD: 2 STRICT PULLUP (ACROSS)
EVEN: 2 PUSH PRESS (ACROSS)

WOD
10 ROUNDS FOR TIME:
5 CLEAN & JERKS 115/80 (RX+ 135/95)
6 CAL BIKE

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
10-8-6-4-2 DEADLIFT (ASCENDING)

WOD
AMRAP 7 MINS:
20 SLAM BALL 30/20
10 MED BALL STEPUPS 20″ (RX+ 24″)

REST 3 MINS:

AMRAP 7 MINS:
20 WALL BALLS 20/14 (RX+ 30/20)
10 MED BALL SITUPS

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
2 BENCH PRESS (ACROSS)

WOD
AMRAP 6 MINS:
5 HANG POWER SNATCH 115/80 (RX+ 135/95)
30 DOUBLE UNDERS

AFTERMATH
3RM FRONT SQUAT WITH A 3 SEC. PAUSE EACH REP

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. CAP:
1RM SPLIT JERK

WOD
5 ROUNDS FOR TIME, 15:00 CAP:
10 PULLUPS
10 BURPEES
20 SWINGS 53/35 (RX+ 70/53)

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
2 FRONT SQUAT (ACROSS)

WOD
30-20-10 REPS FOR TIME:
CALORIE ROW
TOES TO BAR
OVERHEAD SQUAT 75/55

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
HANG POWER CLEAN + SQUAT CLEAN (ACROSS)

WOD
AMRAP 5 MINS:
15 DEADLIFTS 135/95
8 HANDSTAND PUSHUPS / MOD: DB PUSH PRESS 45s/30s

REST 2 MINS.

AMRAP 5 MINS:
15 SQUATS
8 BAR FACING BURPEES

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
UNBROKEN MUSCLE UP / MOD: UNBROKEN RING DIPS
*TOTAL

WOD
6-9-12-15-18-21 BOX JUMPS/STEPUPS 24/20
ROUNDS 1 & 2 DO 1 ROPE CLIMB / MOD: 6 RING ROWS
ROUNDS 3 & 4 DO 2 ROPE CLIMBS / 8 RING ROWS
ROUNDS 5 & 6 DO 3 ROPE CLIMBS / 10 RING ROWS

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
2 BACK SQUATS (ACROSS)

WOD
4 ROUNDS FOR TIME:
250M ROW
20 ANCHORED SITUPS
15 SWINGS 53/35 (RX+ 70/53)

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12 SETS, EMOM:
1) 2 STRICT PULLUPS (ACROSS)
2) 2 PUSH PRESS (ACROSS)
3) 10 LUNGES

WOD
AMRAP 7 MINS:
10 DB OVERHEAD LUNGES 45s/30s
40 DOUBLE UNDERS / MOD: 80 SINGLES
REST 2 MINS. THEN,
AMRAP 2 MINS:
TOES TO BAR

RECORD REPS SEPARATELY FOR EACH AMRAP

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
1 POWER SNATCH + 1 HANG POWER SNATCH (ASCENDING)

WOD
5 ROUNDS, EMOM:
1) CAL BIKE (PICK #)
2) CAL ROW (PICK #)
3) 12 BURPEES

*RECORD TOTAL REPS

COOL DOWN