andyw

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. CAP:
1RM CLEAN & JERK

WOD
18-15-12-9 REPS FOR TIME OF:
SQUAT SNATCHES 75/55 (RX+105/70)
PULLUPS

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
1; 5 STRICT PULLUPS + 10 HAND RELEASE PUSHUPS
2; 15 GOBLET SQUATS

WOD
FOR TIME W/ 15 MIN. CAP:
25 TOES TO BAR
50 SQUATS
75 DOUBLE UNDERS / MOD. REPS + ATTEMPTS OR 150 SINGLES
50 ALTERNATING DB SNATCHES 55/35
25 BURPESS

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. CAP:
2RM FRONT SQUAT

WOD
AMRAP 10 MINS:
10 OVERHEAD LUNGES 95/65
15 HANG POWER CLEANS
20 LATERAL JUMPS OVER BAR

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
5 BENCH PRESS; ACSENDING

WOD
30-20-10 REPS FOR TIME OF:
BOX JUMPS/STEPUPS 24/20″ (RX+ BOX JUMPS ONLY)
KB SWINGS 53/35 (RX+ 70/53)

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
MUSCLE UPS

WOD
AMRAP 17 MINS:
TEAMS OF 2, 1 WORKS AT A TIME
20/16 CAL ROW
10 THRUSTERS 95/65 (RX+ 135/95)
10 BURPEES
AMRAP 3 MINS:
CLEAN & JERKS

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
1 PRESS + 1 STRICT PULLUP

WOD
AMRAP 12 MINS:
20 LUNGES
10 HANDSTAND PUSHUPS / MOD. BOX HSPU
1 ROPE CLIMB (RX+ LEGLESS)

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12 SETS, EMOM:
1; 10 GOOD MORNINGS (BARBELL)
2; 10 TEMPO PUSHUPS 3:1
3; 10 HANG POWER CLEANS PAUSE IN CATCH (BARBELL)

WOD
5 ROUNDS FOR TIME:
10 HANG POWER CLEANS 115/80 (RX+ 165/115)
30 DOUBLE UNDERS / MOD. REPS + ATTEMPTS OR 60 SINGLES

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WARMUP
INSTRUCTOR LED

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

WOD
4 ROUNDS FOR TIME:
15 OVERHEAD SQUATS 75/55 (RX+ 115/80)
10 BURPEES
5 C2B PULLUPS (RX+ BAR MUSCLE UPS)

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12 SETS, EMOM:
1; :15 SIDE PLANK, :15 OTHER SIDE, :15 PLANK (ARMS OUT)
2; 10 RING ROWS
3; 20 MED BALL RUSSIAN TWISTS

WOD
FOR TIME:
50 CALORIE ROW
40 MEDBALL STEPUPS 20″, 30/20 (RX+ 24″)
30 HAND RELEASE PUSHUPS
20 TOES TO BAR

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
2 DEADLIFTS; ASCENDING

WOD
AMRAP 8 MINS:
10 POWER SNATCHES 95/65
15 WALL BALLS 20/14

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