WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
6 SETS, EVERY 2 MINS.
5-5-5 PUSH PRESS
3-3-3 PUSH JERK
THEN, 10 MINS. TO FIND 1RM SPLIT JERK
WOD
AMRAP 7 MINS.
3 POWER SNATCHES 105/75 (RX+ 135/95)
6 OVERHEAD SQUATS
9 SQUATS
AFTERMATH
3 SETS
6 BENTOVER ROWS
:30 SEC MAX PUSHUPS
1 MIN. REST
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EVERY 2 MINS:
10,9,8,7,6,5,4,3,2,1
SUMO DEADLIFT; START AT 60%
WOD
ANNIE UPSIDE DOWN AND BACKWARDS
10-20-30-40-50
SITUPS
DOOUBLE UNDERS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
1RM BENCH PRESS
WOD
20 ROUNDS, EMOM:
ODD; ROW 12/8 CALORIES / MOD: 9/6
EVEN; 12 MED BALL STEPUPS 24/20″, 25/20
*THE GOAL IS TO BE ABLE TO RX THE REPS ON THE MINUTE PACE
FOR THE WHOLE 20 ROUNDS. MODIFY BOX HEIGHT AND BALL
WEIGHT, AS NEEDED. EVERY ROW MAKE SURE YOU ARE READY TO GO!
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
FOR TIME:
600M RUN BUY-IN
3 ROUNDS
25 SQUAT CLEANS 95/65 (RX+ 115/80)
25 BURPEES
600M RUN
AFTERMATH
(USING THE RUNNING CLOCK AFTER THE WORKOUT)
:30 SEC ON / :30 OFF UNTIL YOU COMPLETE
30 HANG POWER CLEAN & JERKS (USE WOD WEIGHT)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS.
3 FRONT SQUATS; START AT 80-85%
WOD
FOR TOTAL WORK TIME:
4 ROUNDS, EVERY 3 MINS.
1 TURKISH GETUP (RIGHT) 53/35 (RX+ 70/53)
16 KB SWINGS
16 LATERAL JUMPS OVER KB
1 TURKISH GETUP (LEFT)
16 V-UPS / MOD: SINGLES SIDE ALTERNATING V-UPS
AFTERMATH
TABATA PLANK HOLD (LOW)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
6 SETS, EVERY 90 SECONDS:
MAX NUMBER OF ROPE CLIMBS
WOD
FOR TIME:
50 JUMPING PULLUPS (MIDWAY BETWEEN WRIST AND ELBOW)
40 DB HANG POWER SNATCHES 55/35 (RX+ KB 70/53)
30 DB SUMO DEADLIFT HIGH PULLS (RX+ KB 70/53)
THEN, A SECOND ROUND OF HALF THE REP AMOUNT
(25,20,15)
AFTERMATH
3 SETS
12 P-BAR DIPS
12 P-BAR PUSHUPS
(SHARE P-BARS)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
7 SETS, EMOM:
3 PRESS OR 3 HANDSTAND PUSHUPS
WOD
AMRAP 10 MINS:
4 S. ARM DB THRUSTERS (LEFT) 55/35 (RX+ KB 70/53)
4 S. ARM DB THRUSTERS (RIGHT)
6 DB/KB FACING BURPEES
10 TOES TO BAR
AFTERMATH
3 SETS
5 S. ARM CLEAN & JERKS (RIGHT) 55/35 (RX+ KB 70/53)
5 S. ARM CLEAN & JERKS (LEFT)
THEN;
1200M RUN (UPHILL SUMMER ST.)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 SETS, EVERY 30 SEC:
ODD SET; 1 HANG POWER SNATCH
EVEN SET; 1 POWER SNATCH
WOD
6 ROUNDS FOR TIME:
5 MUSCLE UPS (RX+ STRICT MUSCLE UPS) / MOD: STRICT C2B PULLUPS
15 MED BALL CLEANS 25/20
130M RUN (2ND TELEPHONE POLE)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 MIN. TIM CAP:
3 SETS
3 ARM BARS RIGHT (2-3 SEC HOLD EACH REP)
3 ARM BARS LEFT (2-3 SEC HOLD EACH REP)
THEN, TURKISH GETUP INSTRUCTION AND PRACTICE
WOD
21-15-9 REPS FOR TIME WITH A 10 MIN. TIME CAP OF:
KB SWINGS 53/35 (RX+ 70/53)
S. ARM OVERHEAD LUNGE (RIGHT)
S. ARM OVERHEAD LUNGE (LEFT)
AFTERMATH
10 SETS
1 TURKISH GETUP RIGHT 53/35 (RX+ 70/53)
1 TURKISH GETUP LEFT
THEN;
50 WEIGHTED SITUPS 53/35 (RX+ 70/53)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
2 BACK SQUATS; START AT 80-85%
WOD
3 ROUNDS FOR TIME WITH A 20 MIN. TIME CAP:
50 PUSHUPS
100 SQUATS
*MOD SUGGESTION: 5 ROUNDS OF 20 AND 50 W. 15 MIN. CAP
COOL DOWN