WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
3 STRICT HANDSTAND PUSHUPS
WOD
20 MIN. CAP:
21-15-9 DB THRUSTERS 45’s/30’s
3-2-1 ROPE CLIMBS (RX+ 6-4-2) / MOD. 21-15-9 RING ROWS
THEN,
30-20-10 (RX+ 42-30-18)
SQUATS
PUSHUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS.
5 PUSH JERKS (FROM THE FLOOR); ASCENDING
WOD
#1) FOR TIME:
30 DOUBLE UNDERS (MOD. 2:1) BETWEEN THE BARBELL MOVEMENTS
25 DEADLIFTS 165/115 (RX+ 205/135)
15 POWER CLEANS
10 FRONT SQUATS
5 PUSH JERKS
20 DEADLIFTS
OR
#2) FOR TIME:
50 DEADLIFTS 115/75
30 POWER CLEANS
20 FRONT SQUATS
10 PUSH JERKS
40 DEADLIFTS
60 DOUBLE UNDERS / MOD. 120 SINGLES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
5 BACK SQUATS; ACROSS
WOD
DEATH BY (1 REP 1st MIN, 2 REPS 2nd MIN, 3 REPS 3rd MIN, ETC.):
BAR FACING BURPEES, 2 FOOT TAKE OFF (RX+ WITH BUMBERS)
*JUST SOME CHECK POINTS / GOALS TO CONSIDER :)
5 MINS. = 15 REPS, 8 MINS. = 36 REPS, 10 MINS. = 55 REPS,
12 MINS. = 78 REPS, 14 MINS. = 105 REPS, 16 MINS. = 136
AFTERMATH
IF YOU DO NOT SUCCEED IN GETTING THROUGH 10 MINS.
CONTINUE UNTIL YOU AT LEAST COMPLETE 60 REPS OF BFB
WITHOUT GOING ON THE MINUTE
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 SETS, EVERY :30 SEC:
1 POWER SNATCH
WOD
1 MIN. EACH EXERCISE / 1 MIN. REST BETWEEN ROUNDS
3 ROUNDS FOR REPS OF:
CALORIE ROW
RUSSIAN KB SWINGS 53/35 (RX+ 70/53)
BOX JUMPS / STEPUPS 20″
KB SUMO DEADLIFT HIGH PULL 53/35 (RX+ 70/53)
KB S. ARM PUSH PRESSES 53/35 (RX+ 70/53)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD: 5 PRESSES
EVEN: 5 STRICT PULLUPS
WOD
3 ROUNDS FOR TIME:
30 DOUBLE UNDERS / MOD. REPS + ATTEMPTS OR 60 SINGLES
20 TOES TO BAR
10 SQUAT CLEANS 135/95 (RX+ 155/105)
COOL DOWN
WARMUP
INSTRUCTOR LED
OPEN FOR 9AM CLASS ONLY TODAY
WOD
50 BOX JUMPS / STEPUPS 24/20
50 BENTOVER ROWS 45/35
50 MOUNTAIN CLIMBERS
50 LATERAL JUMPS OVER BAR
50 HANGING KNEE RAISES
50 PUSH PRESSES 45/35
50 RUSSIAN SWINGS 53/35
50 BACK SQUATS 45/35
50 SITUPS
50 BURPEES OVER BAR
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD; 3 BENCH PRESS; ACROSS
EVEN; 3 STRICT PULLUPS; ACROSS
WOD
10 MIN. LADDER
1 MUSCLE UP / MOD. BURPEE PULLUP (ADD 1 REP EACH ROUND)
5 SQUATS (ADD 5 REPS EACH TIME)
REST 4 MINS, THEN…
AFTERMATH
9 SETS, EVERY :40 SEC:
1; SLAM BALL FOR REPS
2; HIGH PLANK FOR TIME
3; REST
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
GWEN
15-12-9 REPS OF:
UNBROKEN CLEAN & JERKS
*TOUCH AND GO AT THE FLOOR ONLY. NOT FOR TIME, BUT FOR
WEIGHT. USE THE SAME WEIGHT FOR ALL 3 SETS (15, 12 & 9). YOU MAY
REST AS NEEDED BETWEEN SETS, HOWEVER THERE IS A 20 MIN.
TIME CAP. MORE OF THE RULES AND STRATEGIES WILL BE LAID OUT BY COACH.
AFTERMATH
12 SETS OF :25 ON / :35 OFF
1; HOLLOW HOLD
2; PLANK HOLD (ARMS OUT)
3; SUPERMAN HOLD
4; CLOSE GRIP HAND RELEASE PUSHUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
2 FRONT SQUATS; ACROSS
WOD
AMRAP 20 MINS
40-30-20-10 REPS OF:
OVERHEAD LUNGE W. BUMPER PLATE 35/25 (RX+ 45/35)
SITUPS
CALORIE ROW
COOL DOWN
