andyw

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD; 3 DEADLIFTS; 80-85%
EVEN; 2 ROPE CLIMBS / MOD. 5 FLOOR CLIMBS

WOD
AMRAP 12 MINS:
10 HANDSTAND PUSHUPS / MOD. 10 BOX HSPU
15 SITUPS
20 LUNGES

COOL DOWN

WARMUP
INSTRUCTOR LED

WOD
10 ROUNDS, EMOM(20):
1; 4 BURPEES, 15 RUSSIAN SWINGS 53/35 (RX+ 70/53), 6 BURPEES
2; REST
*RECORD TOTAL NUMBER OF BURPEES AND WEIGHT OF KB

AFTERMATH
5RM FRONT SQUAT

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
15 SETS, EMOM:
1; 3 ARM BARS + 1 TURKISH GETUP (LEFT)
2; 3 ARM BARS + 1 TURKISH GETUP (RIGHT)
3; 200M / 150M ROW (100%)

WOD
30-20-10 REPS FOR TIME WITH A 15 MIN. CAP:
THRUSTER 95/65
TOES TO BAR

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
2 PRESSES + 2 STRICT PULLUPS

WOD
5 ROUNDS FOR TIME:
10 HANG POWER CLEANS 135/95 (RX+ 165/115)
40 DOUBLE UNDERS / MOD. 30 REP+ATTEMPTS OR 80 SINGLES

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
2 OVERHEAD SQUATS

WOD
AMRAP 12 MINS:
50 SQUATS
40 POWER SNATCHES 75/55
30 LATERAL JUMPS OVER BAR
20 PULLUPS (RX+ C2B)
10 POWER SNATCHES

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
9 SETS, EMOM:
1; 10 S. ARM PRESSES 5L/R
2; 20 S. ARM OVERHEAD LUNGE 5L/R
3; 5 STRICT PULLUPS

WOD
AMRAP 7 MINS:
BURPEES OVER BAR (RX+ W/ BUMPERS)

AFTERMATH
4RM FRONT SQUAT

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
PAUSE POWER SNATCH (BELOW KNEE & ABOVE KNEE) + POWER SNATCH

WOD
FOR TIME WITH A 20 MIN. CAP:
15 MUSCLE UPS / MOD: 15 M-UP PROGRESSIONS OR 20 RING DIPS
50 WALL BALLS 10′, 20/14
10 MUSCLE UPS / 10 M-UP PROG. OR 15 RING DIPS
35 WALL BALLS
5 MUSCLE UPS / 5 M-UP PROG. OR 10 RING DIPS
20 WALL BALLS

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
1 HANG POWER CLEAN + 1 HANG SQUAT CLEAN + 1 FRONT SQUAT

WOD
7 ROUNDS FOR TIME:
20 RUSSIAN KB SWINGS 53/35 (RX+ 70/53)
30 DOUBLE UNDERS / MOD: 30 DOUBLES+ATTEMPTS OR 60 SINGLES

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
2 BACK SQUATS; 75% ACROSS

WOD
5 ROUNDS FOR MAX CALORIES:
1 MIN. ROW CALORIES
:30 SEC. REST
1 MIN. 12 DB FLOOR PRESS 40’s/25’s (RX+ 55’s/35’s)
:30 SEC. REST

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
15 SETS, EMOM:
1; 3 HANDSTAND PUSHUPS / MOD. HSPU ON A BOX
2; :20 SEC. PLANK HOLD (ELBOWS AHEAD OF SHOULDERS)
3; :20 SEC. STRICT KNEES TO ELBOWS

WOD
AMRAP 7 MINS:
5 PUSH PRESSES 115/80 (RX+ 135/95)
10 TOES TO BAR

AFTERMATH
10 COBRA STRETCHES (3 SEC. HOLD EACH)
20 SCORPION STRETCHES (2 SEC. HOLD EACH)
30 LEGOVER STRETCHES (1 SEC. HOLD EACH)
2 PIGEON STRETCHES (:30 SEC. HOLD EACH)
2 COUCH STRETCHES (:30 SEC. HOLD EACH)

COOL DOWN