WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
3 BENCH PRESS + 5 BENTOVER ROW
*SETUP 2 BARS AND SHARE WITH A PARTNER
WOD
AMRAP 14 MINS.
6 MAN MAKERS 30’s/20’s (RX+ 45’s/30’s)
20 RUSSIAN KB SWINGS 53/35 (RX+ 70/53)
1 MIN. REST
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
SUMO DEADLIFT AT 80%; CHOOSE NUMBER OF REPS FOR EACH SET
*TOTAL REPS
WOD
4 ROUNDS FOR TIME WITH A 13 MIN. CAP:
20 BOX JUMP/STEPUP OVERS 20″ (RX+ 24″)
2 ROPE CLIMBS / MOD. 4 FLOOR CLIMBS OR 10 RING ROWS
20 V-UPS / MOD. ALTERNATING V-UPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
1 PUSH PRESS + 2 PUSH JERKS + 1 SPLIT JERK
AROUND 80% OF MAX PUSH PRESS
WOD
3-6-9-3-6-9 REPS FOR TIME OF:
HANG POWER SNATCH 115/80 (RX+ 135/95)
BURPEES OVER BAR
CHEST TO BAR PULLUPS (RX+ BAR MUSCLE UPS)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. CAP:
1RM FRONT SQUAT
WOD
21-15-9 REPS FOR TIME OF:
SQUAT CLEANS 135/95 (RX+ 155/105)
ROW CALORIES
COOL DOWN
Due to Halloween, the gym will be closing at 6:30pm today!
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD: 3 STRICT PULLUPS
EVEN: 3 RING DIPS
WOD
3 ROUNDS; EMOM (15):
15/10 CALORIE BIKE
15 SLAM BALL 25/15
40 DOUBLE UNDERS / MOD. 60 SINGLES
25 PUSHUPS
REST
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
15 SETS, EMOM:
1; 5 STRICT HANDSTAND PUSHUPS / MOD. HSPU ON A BOX
2; 2 ROPE CLIMBS OR 1 LEGLESS ROPE CLIMB
3; :15 SEC. HOLLOW HOLD + :10 SEC. SUPERMAN HOLD
WOD
AMRAP 8 MINS:
10 PUSH PRESSES 95/65 (RX+115/80)
10 BURPEES OVER BAR
10 HANGING STRAIGHT LEG RAISES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
2 BACK SQUATS; 90+% ACROSS ALL SETS
WOD
FOR TIME WITH A 20 MIN. CAP:
100 DOUBLE UNDERS / MOD. 200 SINGLE UNDERS
30 LUNGES
50 ALTERNATING DB POWER SNATCHES 35/25 (RX+ 50/35)
30 LUNGES
50 DOUBLE UNDERS / MOD. 100 SINGLE UNDERS
30 LUNGES
25 ALTERNATING DB POWER SNATCHES
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
CHRISTINE
3 ROUNDS FOR TIME:
500M ROW
12 DEADLIFTS AT BODYWEIGHT (ROUND UP TO NEAREST 5 LBS.)
21 BOX JUMPS/STEPUPS 20″
*THOSE WHO AREN’T GOING RX’D CAN SHARE A ROWER
AFTERMATH
5 SETS (FEEL FREE TO SHARE WITH A PARTNER)
1 L-HOLD OR TUCK HOLD ON P-BARS
1 MIN. REST BETWEEN HOLDS
THEN, 5 SETS OF
10-15 SLAM BALLS
10-15 LEG LIFTS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
1 POWER SNATCH + 1 SQUAT SNATCH
WOD
AMRAP 15 MINS:
25 WALL BALLS 10′, 20/14
15 TOES TO BAR
10 PULLUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD; 3 PRESS
EVEN; 3 STRICT PULLUP
WOD
GRACE
FOR TIME:
30 CLEAN & JERKS 135/95
AFTERMATH
500M ROW
REST 2 MINS.
500M ROW
*TRY TO KEEP THE 2 TIMES WITHIN 3 SECONDS
COOL DOWN