WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
7 SETS, EVERY :90 SEC:
1 SQUAT CLEAN + 1 PUSH JERK + 1 SPLIT JERK
WOD
AMRAP 10 MINS.
LADDER (ADD 1 REP TO EACH, EVERY ROUND)
1 C2B PULLUP (RX+ BAR MUSCLE UP) / MOD: BANDED C2B PULLUP
1 BURPEE
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
5 WEIGHTED RING DIPS / MOD: 7 BANDED OR 8 P-BAR
WOD
42-30-18 REPS FOR TIME OF:
HANG POWER SNATCH 75/55
DOUBLE UNDERS / MOD: SINGLES 90-70-50
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
2RM FRONT SQUAT
WOD
AMRAP 9 MINS.
5 FRONT SQUATS 185/135 / MOD: 70%-75 OF 2RM
15 PUSHUPS
AFTERMATH
TABATA STATIC HANG
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, 1 MIN ON / 1 MIN OFF:
STRICT MUCLES UPS / MOD: STRICT C2B PULLUPS
WOD
FOR TIME WITH A 25 MIN. TIME CAP
800M RUN
1 MIN. REST
600M RUN
1 MIN. REST
400M RUN
1 MIN. REST
200M RUN
1 MIN. REST
1200M RUN
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
3 BENCH PRESSES
WOD
5 ROUNDS, EVERY 2 MINS.
1 ROPE CLIMB (RX+ 2 ROPE CIMBS) / MOD: 6 ROPE KNEE RAISES
20 MED BALL STEPUPS 20/16″, 25/20
AFTERMATH
4 ROUNDS
:40 SEC ON / :20 OFF
TOES TO BAR / MOD: V-UPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
1 DEADLIFT (BE SMAHT!)
WOD
AMRAP 10 MINS.
LADDER (ADD 1 REP TO EACH, EVERY ROUND)
1 OVERHEAD SQUAT 75/55 (RX+ 95/65)
1 BURPEE
AFTERMATH
FOR TIME:
500M ROW SPRINT
400M RUN SPRINT
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
21-15-9 REPS FOR TIME OF:
CLEAN & JERKS 75/55 (RX+115/75)
CALORIE ROW
THEN, REST 5 MINS.
FOR TIME:
22 TOES TO BAR
22 CLEAN & JERKS 95/65
22 CAL ROW
*RECORD BOTH TIMES
AFTERMATH
2 ROUNDS
20 GOOD MORNINGS
20 BRIDGES
20 SCORPION STRETCHES
20 LEG OVER STRETCHES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
2 WEIGHTED PULLUPS / MOD: 5 BANDED PULLUPS OR RACKED BAR
WOD
5 ROUNDS FOR TIME:
9 PULLUPS (RX+ C2B) / MOD: JUMPING PULLUPS (NO BANDS, NO STRICT)
15 RUSSIAN KB SWINGS 53/35 (RX+ 70/53)
21 SQUATS
AFTERMATH
20/15 CALS ON THE BIKE (SPRINT!)
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
FOR TIME:
50 DOUBLE UNDERS / MOD: 100 SINGLES
50 SITUPS
1 MIN. REST
40 MOUNTAIN CLIMBERS
40 V-UPS
1 MIN. REST
30 TUCK JUMPS
30 HOLLOW ROCKS
1 MIN. REST
REPEAT ABOVE AT HALF THE REPS AND HALF THE REST TIME
AFTERMATH:
2 ROUNDS
20 GOOD MORNINGS
20 BRIDGES
20 SCORPION STRETCHES
20 LEG OVER STRETCHES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
5 PRESSES AT 80-85%
WOD
AMRAP 15 MINS.
10 HANDSTAND PUSHUPS / MOD: DB PUSH PRESS 45’s/30’s
10 POWER SNATCHES 95/65 (RX+ 115/75)
20 WALL BALLS 10′, 20/14
AFTERMATH
FOR TIME:
250M ROW SPRINT OR
200M RUN SPRINT
COOL DOWN