andyw

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM: TOTAL REPS
MUSCLE UPS / MOD. RING DIPS

WOD
21-15-9 REPS FOR TIME OF:
PULLUPS (RX+ C2B)
POWER SNATCHES 95/65 (RX+ 115/80)

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD; 3 ARM BARS + 1 TURKISH GETUP (LEFT)
EVEN; 3 ARM BARS + 1 TURKISH GETUP (RIGHT)

WOD
AMRAP 20 MINS:
20 DOUBLE UNDERS / MOD: 50 SINGLE UNDERS
15 RUSSIAN KB SWINGS 53/35 (RX+ 70/53)
10 BURPEES
5 STRICT HANDSTAND PUSHUPS / MOD. DB PRESS

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
3 FRONT SQUATS; ONE WEIGHT ACROSS ALL SETS (85-90%)

WOD
5 ROUNDS FOR TIME WITH A 12 MIN. CAP:
20 SUMO DEADLIFTS 135/95 (RX+ 165/115)
20 MED BALL STEPUPS 20″, 25/15(14)

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
15 MIN. CAP:
3RM BENCH PRESS

WOD
7 ROUNDS, EMOM(21):
1; 15 CALORIE ROW
2; 15 PUSHUPS
3; 15 V-UPS

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
15 MIN. CAP:
1RM CLEAN THRUSTER

WOD
2:00 OF MAX REPS THRUSTERS 95/65 OR 50% OF 1RM
*USE SAME WEIGHT AS PERFORMED ON SEPT. 21

REST 5 MINS

30 CLEAN & JERKS; 1 REP, EVERY :20 SEC

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WARMUP
INSTRUCTOR LED

WOD
5 ROUNDS FOR MAX REPS
1 MIN. EACH EXERCISE / :30 SEC. REST BETWEEN EACH:
ROW CALORIES
BURPEES
BIKE CALORIES
DOUBLE UNDERS / MOD. PRACTICE DOUBLE UNDERS
SLAM BALL 25/15

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
MAX REPS OVERHEAD SQUAT AT 80%

WOD
FRAN
21-15-9 REPS FOR TIME OF:
THRUSTER 95/65
PULLUPS

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
DEADLIFT
5 (70%), 3 (80%) ,1 (90%), 3 (80%) , 1 SET OF MAX REPS IN 1 MIN. (70%)

WOD
4 CYCLES AMRAP, START OVER EACH CYCLE
2 MINS. ON / 1 MIN. OFF:
1 ROPE CLIMB / MOD. 3 HAND OVER HAND FLOOR PULLS
10 HOLLOW ROCKS
15 ALTERNATING HAND TO FOOT IN HIGH PLANK

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
1 POWER CLEAN + 1 HANG SQUAT CLEAN + 1 PUSH JERK; START AT 80%
OF YOUR LOWEST WEIGHT OF THE THREE LIFTS

WOD
10 ROUNDS FOR TIME:
10 KB SWINGS 53/35 (RX+ 70/53)
30 MOUNTAIN CLIMBERS

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
15 SETS, EMOM:
1. HANDSTAND HOLD ON WALL / MOD. WALL CLIMB AND HOLD
2. STRICT PULLUPS
3. HOLLOW HOLD

WOD
AMRAP 10 MINS.
7 DB FLOOR SEATED PRESSES 35’s/25’s
7 DB FLOOR PRESSES
14 ALTERNATING PISTOLS / MOD. 21 SQUATS

COOL DOWN