WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
12 SETS, EMOM:
ODD; 3 PRESS; 75-80%
EVEN; 3 STRICT PULLUPS
WOD
FOR TIME:
400M RUN
25 BOX JUMPS/STEPUPS 24/20″
600M RUN
35 CALORIE ROW
200M RUN
15 STRICT HANDSTAND PUSHUPS (RX+ 45/25)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EMOM:
HIGH HANG (ABOVE KNEE) SNATCH PULL + HIGH HANG POWER SNATCH
THEN, 5 SETS, EMOM:
LOW HANG (BELOW KNEE) SNATCH PULL + LOW HANG POWER SNATCH
WOD
AMRAP 10 MINS:
15 SQUATS
10 HOLLOW ROCKS
5 CLAPPING PUSHUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
15 MIN. CAP:
FIND 1RM CLEAN THRUSTER
WOD
2:00 OF MAX REPS THRUSTERS 95/65 OR 50% OF 1RM
REST 4 MINS.
3 ROUNDS FOR TIME W. 10 MIN. CAP:
50 DOUBLE UNDERS / MOD: 50 DOUBLE UNDER REPS+ATTEMPTS
15 PULLUPS (RX+ C2B)
5 THRUSTERS 115/80 (RX+ 155/105)
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
FOR TIME WITH A 9 MIN. CAP:
2000M ROW (AVERAGE 2:15 500M/SPLIT OR BETTER)
REST 5 MINS.
FOR TIME WITH A 9 MIN. CAP:
50 HANG POWER CLEANS 135/95 (RX+ 165/115)
EMOM 3 BURPEES (STARTING AT 0:00)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
2 BACK SQUATS; START AT 85%
WOD
4 ROUNDS, EVERY 4 MINS:
400M RUN
2 ROPE CLIMBS (RX+ 3 ROPE CLIMBS)
/ RC MOD: 2 H-O-H FROM FLOOR + 6 ROPE KNEE RAISES
ADD EACH ROUNDS WORK TIME
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
MUSCLE UPS (PICK A NUMBER AND MAINTAIN)
MOD: PULLUPS (PICK A NUMBER AND MAINTAIN)
*YOU MAY WORK ON KIPPING OR STRICT
WOD
FOR TIME:
6 WEIGHTED RING DIPS (RX+ 35/20)
14 CLEAN & JERKS 95/65 (RX+ 115/80)
6 WEIGHTED RING DIPS
12 CLEAN & JERKS
6 WEIGHTED RING DIPS
10 CLEAN & JERKS
6 WEIGHTED RING DIPS
8 CLEAN & JERKS
6 WEIGHTED RING DIPS
6 CLEAN & JERKS
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
5 ROUNDS FOR TIME:
25-20-15-10-5 CALORIE ROW
50-40-30-20-10 SITUPS
100-80-60-40-20 DOUBLE UNDERS / MOD: SINGLES 2:1
20-20-20-20-20 RUSSIAN KB SWINGS 53/35 (RX+ 70/53)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
25 MIN. CAP:
1RM CLEAN & JERK (SPLIT)
WOD
4 ROUNDS, EVERY 2 MINS:
12 BENTOVER ROWS 95/65 (RX+ 115/80)
12 SUMO DEADLIFT HIGH PULLS
AFTERMATH
30-50 CHEST TO BAR PUSHUPS ON BARBELL (ON FLOOR)
*USE 25 PLATES OR BIGGER (NO 10s OR 15s)
SHARE BARS AS DESIRED AND USE KNEES AS NEEDED TO ACHIEVE
CHEST CONTACT TO BAR
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. CAP:
4RM FRONT SQUAT
WOD
AMRAP 10 MINS:
10 PULLUPS (RX+ C2B)
10 BOX JUMP/STEPUP OVERS 20″ (RX+24″)
10 S. ARM DB PRESS 40/25 (RX+50/30)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
4 SETS, EVERY 2:30 MINS.
5 BENCH PRESS; 80%
WOD
FOR TIME:
200M RUN
10 BURPEES
400M RUN
10 BURPEES
200M RUN
10 BURPEES
400M RUN
50 THRUSTERS 75/55
COOL DOWN