WARMUP
INSTRUCTOR LED
WOD
DANIEL
FOR TIME:
50 PULLUPS / MOD. JUMPING PULLUPS IF YOU CAN’T KIP
400M RUN
21 THRUSTERS 95/65
800M RUN
21 THRUSTERS 95/65
400M RUN
50 PULLUPS / MOD. JUMPING PULLUPS IF YOU CAN’T KIP
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
6 SETS, EVER 2 MINS:
1 HANG SQUAT CLEAN + 1 FRONT SQUAT + 1 POWER CLEAN
WOD
AMRAP 15 MINS:
200M RUN
15 KB SUMO DEADLIFT HIGH PULLS 70/53
20 HOLLOW ROCKS
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
5 ROUNDS FOR MAX REPS:
1 MIN. BENCH PRESS 185/120 / MOD: 70-75%
1 MIN. REST
1 MIN. MUSCLE UPS / MOD: STRICT C2B PULLUPS, USE A BAND IF YOU CAN’T DO 5
1 MIN. REST
AFTERMATH
4 ROUNDS OF:
:40 SEC. ON / :20 SEC. OFF
BURPEES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
3 SETS, EVERY 4 MINS:
10 BACK SQUATS; START AT 60%
WOD
3 ROUNDS OF:
1 MIN. EACH EXERCISE, 1 MIN. REST BETWEEN ROUNDS
CALORIE ROW
DOUBLE UNDERS / MOD. SINGLES (DIVIDE BY 2)
KB RUSSIAN TWISTS 35/25
CALORIE BIKE (NO SITTING WHILE PEDDLING)
INCH WORMS (NO PUSHUP)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
1 POWER SNATCH + 3 BURPEES
WOD
10-20-30 REPS FOR TIME OF:
OVERHEAD LUNGES 75/55 (RX+ 95/65)
HAND RELEASE PUSHUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
EVERY :30 SEC. X21 SETS (FROM THE FLOOR)
1 P. CLEAN & PUSH PRESS X7 SETS (ACROSS)
EXTRA :30 SEC. TO ADD WEIGHT
1 P. CLEAN & PUSH JERK X7 SETS (ACROSS)
EXTRA :30 SEC. TO ADD WEIGHT
1 P. CLEAN & SPLIT JERK X7 SETS (ACROSS)
WOD
:20 SEC. ON / :10 SEC. OFF
UNTIL YOU COMPLETE 100 THRUSTERS 95/65
FINISH IN AS FEW TABATA ROUNDS AS POSSIBLE
AFTERMATH
100 SITUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
FRONT SQUAT
EVERY 2 MINS. 3 REPS X7 SETS; START AT 80%
(2 WEEKS AGO ON 7/6; E2 MINS. 3 REPS + PAUSE X7 SETS: START AT 70%)
WOD
4 ROUNDS FOR TIME:
400M RUN
15 RING DIPS
20/15 CALORIE ROW
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
AMRAP 20 MINS.
10 PULLUPS (RX+ C2B)
6 DB POWER CLEANS 45’s/30’s (RX+ 55’s/40’s)
4 DB POWER SNATCH LEFT 45/30 (RX+ 55/40)
4 DB POWER SNATCH RIGHT
1 ROPE CLIMB (RX+ 2 ROPE CLIMBS)
AFTERMATH
EMOM 10 MINS.
2 SNATCH PULLS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
SUMO DEADLIFT
EVERY 2 MINS. 2 REPS X5 SETS (ACROSS)
WOD
AMRAP 10 MINS.
10 SQUATS
30 DOUBLE UNDERS / MOD. 60 SINGLES
ADD 5 SQUATS EVERY ROUND
AFTERMATH
EMOM 7 MINS.
2 CLEAN PULLS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
BENCH PRESS
EVERY 2 MINS. 2 REPS X5 SETS (ACROSS)
WOD
3 ROUNDS FOR TIME:
40 RUSSIAN KB SWINGS 35/25
20 KB STEPUPS 35/25, 20″
30 PUSHUPS
COOL DOWN