WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
6 SETS, EVERY :90 SEC.
1-2 ROPE CLIMBS + 5-10 PUSHUPS
WOD
FOR TIME WITH A 15 MIN. CAP:
10 PRESSES 95/65 (RX+ 115/80)
15 OVERHEAD SQUATS
20 PUSH PRESSES
25 FRONT SQUATS
30 PUSH JERKS
35 BACK SQUATS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
1 SQUAT CLEAN + 1 FRONT SQUAT; 80%-85% ACROSS ALL SETS
WOD
FOR TIME:
50 SITUPS
200M RUN
40 ALTERNATING V-UPS
200M RUN
30 POWER CLEANS 115/75 (RX+ 135/95)
20 CHEST TO BAR PULLUPS
200M RUN
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
TABATA DOUBLE UNDERS: FOR MAX REPS
THEN, REST 2 MINS.
5 ROUNDS FOR TIME WITH A 15 MIN. CAP:
10 BURPEES
15 KB SWINGS 53/35 (RX+ 70/53)
5 MUSCLE UPS / MOD: 5 PULLUPS + 5 RING DIPS
RECORD TOTAL DOUBLE UNDERS & WOD TIME OR REPS AT THE CAP
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
30 SETS, EVERY :20 SEC:
1 POWER SNATCH; 80%+ ACROSS ALL SETS
WOD
AMRAP 15 MINS:
1 BUILDING LAP
36′ WALKING LUNGE
15 PUSHUPS
36′ WALKING LUNGE
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
3 BACK SQUATS; 75% ACROSS ALL SETS
WOD
3 ROUNDS
1 MIN. DB HIGH PLANK ALTERNATING ROWS 40’s/25’s (RX+55’s/35’s)
1 MIN. STRICT TOES TO BAR / MOD. STRICT ALT. STRAIGHT LEG RAISES
2 MINS. ROW CALORIES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
15 MIN. CAP:
3RM PUSH PRESS (ADD ‘TIL YOU CAN’T GET 3)
REST 2 MINS THEN, SUBTRACT 15% FOR 1 SET OF MAX REPS
WOD
FOR TIME WITH A 15 MIN. CAP:
30 WALL BALLS 10’, 20/14
20 MED BALL RUSSIAN TWISTS
10 MED BALL STEUPS 24/20″
25 WALL BALLS
20 MED BALL RUSSIAN TWISTS
10 MED BALL STEUPS
20 WALL BALLS
20 MED BALL RUSSIAN TWISTS
10 MED BALL STEPUPS
15 WALL BALLS
20 MED BALL RUSSIAN TWISTS
10 MED BALL STEPUPS
10 WALL BALLS
20 MED BALL RUSSIAN TWISTS
10 MED BALL STEUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
FOR TIME:
1 SUMO DEADLIFT AT 90%
40 DOUBLE UNDERS / MOD: DOUBLE UNDER ATTEMPTS OR 3:1 SINGLES
20 PUSHUPS
1 SUMO DEADLIFT
30 DOUBLE UNDERS
15 PUSHUPS
1 SUMO DEADLIFT
20 DOUBLE UNDERS
10 PUSHUPS
1 SUMO DEADLIFT
10 PUSHUPS
20 DOUBLE UNDERS
1 SUMO DEADLIFT
15 PUSHUPS
30 DOUBLE UNDERS
1 SUMO DEADLIFT
20 PUSHUPS
40 DOUBLE UNDERS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
15 MIN. CAP:
5RM BENCH PRESS (ADD WEIGHT ‘TIL YOU CAN’T GET 5, USE SPOT)
REST 2 MINS. THEN, SUBTRACT 10% FOR 1 SET OF MAX REPS
WOD
AMRAP 10 MINS:
10 UNBROKEN POWER SNATCHES 75/55 (RX+ 105/75)
10 TOES TO BAR
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
7 ROUNDS, EMOM(21):
1. 20/15 CALORIE ROW
2. 15 RUSSIAN SWINGS 53/35 (RX+ 70/53)
3. 6 PUSH JERKS 135/95 (RX+ 155/105)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
2 FRONT SQUATS; 80%
WOD
3 ROUNDS FOR TIME:
30 V-UPS
20 BURPEES
10 CHEST TO BAR PULLUPS
COOL DOWN