andyw

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
7 SETS, EVERY 2 MINS:
8-6 PUSH PRESS
4-2 PUSH JERK
1-1-1 SPLIT JERK

WOD
21-15-9 REPS FOR TIME OF:
HANG POWER CLEAN 115/80 (RX+ 135/95)
ROW CALORIES

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD: 3 STRICT C2B PULLUPS
EVEN: :15 SEC. L-SIT (PULLUP BAR)

WOD
10 ROUNDS, EMOM:
2 THRUSTERS + 10 BURPEES OVER BAR
RECORD WEIGHT USED AND LOWEST NUMBER OF BURPEES IN A ROUND

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
6 SETS, EVERY 2 MINS:
10-8-6-4-2-1 BENCH PRESS

WOD
3 ROUNDS FOR TIME:
30 RUSSIAN SWINGS 53/35 (RX+ 70/53)
20 GOBLET SQUATS
10 S. ARM OVERHEAD LUNGES

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, 1 MIN. ON/ 1 MIN OFF:
10 TOUCH & GO SUMO DEADLIFTS AT 50% 1RM
FOR THE REST OF THE MINUTE MAX DOUBLE UNDERS
RECORD WEIGHT USED AND TOTAL DOUBLE UNDERS

WOD
10,9,8,7,6,5,4,3,2,1 REPS FOR TIME OF:
PULLUPS (RX+ C2B)
HANG POWER SNATCHES 95/65

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WARMUP
INSTRUCTOR LED

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

WOD
AMRAP 7 MINS:
5 TOES TO BAR
5 HAND RELEASE PUSHUPS
5 BOX JUMPS/STEPUPS 24/20″ (RX+ 30/24)

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
HANG POWER SNATCH + HANG SQUAT SNATCH + OVERHEAD SQUAT; ASCENDING

WOD
AMRAP 10 MINS:
10 PUSH PRESS 95/65 (RX+ 115/80)
15 WALL BALL 20/14 (RX+ 30/20)
20 DOUBLE UNDERS / MOD. R+A OR 40 SINGLES

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
10-8-6-4-2 PRESS

WOD
3 ROUNDS, EMOM 12 MINS:
1 AND 2; 500M ROW
3; 20 KB SWINGS 53/35 (RX+ 70/53)
4; 15 BOX JUMPS/STEUPS 24/20″ (RX+ BOX JUMPS ONLY)

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12 SETS, EMOM:
1; 1 ROPE CLIMB
2; 2 STRICT PULLUPS
3; :20 SUPERMAN HOLD

WOD
AMRAP 15 MINS:
25 DEADLIFTS 155/105 (RX+ 185/135)
1 ROPE CLIMB / MOD. 2 FLOOR CLIMBS
20 SLAM BALL 30/20
1 ROPE CLIMB
15 PULLUPS (RX+ C2B)
1 ROPE CLIMB
10 TOES TO BAR
1 ROPE CLIMB

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD: 5 STRICT HANDSTAND PUSHUPS
EVEN: :10 SEC L-HOLD (P-BARS) / MOD: :20-:30 SEC TUCK HOLD

WOD
12-9-6-3 REPS FOR TIME OF:
FRONT SQUAT 205/135
MUSCLE UPS

OR

15-12-9-6-3 REPS FOR TIME OF:
FRONT SQUAT 145/100
RING ROWS/RING DIPS (8/7-6/6-5/4-3/3-2/1)

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS; EVERY 2 MINS:
5 BACK SQUATS; ASCENDING

WOD
10,9,8,7,6,5,4,3,2,1 REPS FOR TIME OF:
CLEAN & JERK 95/65 (RX+ 135/95)
BURPEES

COOL DOWN