WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY :90 SEC:
10-8-6-4-2
OVERHEAD SQUAT; START AT 50%
THEN, 10 MINS. TO FIND 1RM
AMRAP 7 MINS.
10 TOES TO BAR UNBROKEN / MOD: 10 KNEE RAISES UNBROKEN
AFTERMATH
10 SETS, EMOM:
1 CLEAN & JERK
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 SETS, EMOM:
ODD; 4 STRICT HANDSTAND PUSHUPS (RX+ 45/35)
EVEN; 1 ROPE CLIMB (RX+ LEGLESS)
*MODS*
ODD; 5-10 CLOSE GRIP PUSHUPS (HANDS UNDER SHOULDERS, ELBOWS IN)
EVEN; 1 HAND OVER HAND FROM FLOOR + 4 ROPE KNEE RAISES
WOD
FOR TIME WITH A 10 MIN. CAP:
4 ROUNDS (PLEASE PUT BARS DOWN CAREFULLY)
10 GOOD MORNINGS 45/35
10 SQUAT JUMPS WITH BAREBELL
THEN,
50 CALORIE ROW
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
15 MIN. TIME CAP:
1RM PRESS
WOD
10,9,8,7,6,5,4,3,2,1 REPS FOR TIME WITH A 10 MIN. CAP:
LUNGES X2
HANG POWER SNATCHES 95/65 (RX+ 115/80)
AFTERMATH
10 SETS, EMOM:
STRICT PULLUPS UNBROKEN (PICK A NUMBER AND MAINTAIN)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
1 DEADLIFT
WOD
AMRAP 15 MINS:
55 WEIGHTED SITUPS 45/30 (RX+ 70/53)
60 LATERAL JUMPS OVER HORIZONTAL DUMBBELL
400M RUN
50 HIGH PLANK DB ROWS (1 DB, SPLIT REPS BETWEEN L/R) 45/30 (RX+ 55/40)
COOL DOWN
HAPPY LABOR DAY!
WARMUP
INSTRUCTOR LED
***THERE IS ONLY A 9AM CLASS TODAY***
BUDDY WOD
WITH A PARTNER, SPLIT REPS, 1 WORKS AT A TIME
40 CALORIE ROW
30 DB PUSH PRESS 45’s/30’s
30 SQUATS
30 PULLUPS
400M RUN (EACH RUN A 200, 1 AT A TIME)
40 CALORIE ROW
20 DB PUSH PRESS
20 SQUATS
20 PULLUPS
400M RUN
40 CALORIE ROW
10 DB PUSH PRESS
10 SQUATS
10 PULLUPS
400M RUN
40 CALORIE ROW
(RX+ REPS OF 40-30-20)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
7 SETS, EVERY :90 SEC:
POWER SNATCH + 2 OVERHEAD SQUATS
WOD
30-20-10 REPS FOR TIME WITH A 15 MIN. TIME CAP OF:
WALL BALLS 10′, 20/14
PULLUPS
PUSHUPS
CALORIE ROW
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
PART 1
:40 SEC ON / :20 SEC OFF UNTIL YOU COMPLETE 5 ROUNDS OF:
10 BURPEE BOX JUMPS/STEPUPS 20″
15 TOES TO BAR / MOD: KNEE RAISES
PART 2 (IMMEDIATELY FOLLOWING PART 1)
:40 SEC ON / :20 SEC OFF UNTIL YOU COMPLETE:
10 PRESSES 95/65 (RX+ 115/75)
8 LATERAL FACING BURPEES OVER BAR
6 PRESSES
8 LATERAL FACING BURPEES OVER BAR
4 PRESSES
8 LATERAL FACING BURPEES OVER BAR
2 PRESSES
*RECORD THE INTERVAL ROUND YOU FINISH EACH PART
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EVERY :90 SEC:
POWER CLEAN + FRONT SQUAT + SQUAT CLEAN
AMRAP 7 MINS:
10 RACKED DB LUNGES 35’s/25’s (RX+50’s/35’s)
15 DB HANG POWER CLEANS
*HOLD DB’s IN HANDS DURING LUNGES, NO RESTING HANDLE ON SHOULDERS
AFTERMATH
4 SETS OF HOLLOW HOLDS
:20 SEC ON / :40 SEC OFF
4 SETS OF BRIDGE HOLDS
:20 SEC ON / :40 SEC OFF
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
4 ROUNDS FOR TIME:
400M RUN
20 RUSSIAN KB SWINGS 53/35 (RX+ 70/53)
30 DOUBLE UNDERS / MOD: 50 SINGLES
AFTERMATH
IN ANY ORDER
BIKE 20 CALORIES
ROW 400M
70M WALKING LUNGE (1ST TELEPHONE POLE)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
3 BACK SQUATS; START AT 80-85%
WOD
FOR TIME:
9 DEADLIFTS 185/135 (RX+ 225/155)
12 MUSCLE UPS / MOD: 21 RING DIPS
15 DEADLIFTS
9 MUSCLE UPS / MOD: 15 RING DIPS
21 DEADLIFTS
6 MUSCLE UPS / MOD: 9 RING DIPS
COOL DOWN