WARMUP
INSTRUCTOR LED
WOD
PART 1
3 CYCLES
3 MINS. ON / 1 MIN. OFF; START WHERE YOU LEFT OFF
AMRAP:
10 PUSH PRESS 75/55
10 BACK SQUAT 75/55
10 HANG POWER SNATCH 75/55
10 FRONT SQUAT 75/55
THEN, REST 5 MINS.
PART 2
FOR TIME:
1000M ROW
800M RUN
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
STRICT OR KIPPING PULLUPS OR ROPE CLIMB PRACTICE
EMOM 10 MINS.
STRICT 10X5
KIPPING 5-6-7-8-9-10-9-8-7-6-5
ROPE CLIMBS 1-2-1-2-1-2-1-2-1-2
WOD
5 ROUNDS FOR TIME:
4 WALL CLIMBS
8 LOW CARRY DB WALKING LUNGES 55’s/40’s (RX+ 70’s/ 53’s)
AFTERMATH:
TABATA BIKE, ROW OR JUMP ROPE
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
SNATCH
EVERY 90 SEC. X7 SETS; START AT 60% OF 1RM SNATCH
POWER SNATCH + TOUCH & GO + HANG
WOD
AMRAP 12 MINS:
15 WALL BALLS 10′, 20/14
7 RENEGADE ROWS 55’s/35’s
AFTERMATH:
TABATA SITUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
25 MIN. TIME CAP:
BACK SQUAT
FIND 3RM; DON’T FORGET A SPOTTER OR 2 IF YOU NEED
WOD
6 ROUNDS FOR TIME:
15 V-UPS
10 BOX JUMP OVERS 24/20
15 DB DEADLIFTS 55’s/40’s (RX+ 70’s/53’s)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
PRESS OR HANDSTAND PUSHUP
5-3-1-1-3-5; START AT 80%
WOD
AMRAP 20 MINS:
10 CHEST TO BAR PULLUPS (RX+ BAR MUSCLE UP)
10 HANG POWER CLEANS 115/75 (RX+ 155/105)
400M RUN
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
BENCH
EVERY 3 MINS. X5 SETS AT 85% OF 1RM BP
GO FOR MAX REPS
AMRAP 25 MINS:
1 MIN. HIGH PLANK HOLD
15 SITUPS
30 MOUNTAIN CLIMBERS
15/10 CALORIE ROW
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
AMANDA
9-7-5 REPS FOR TIME OF:
MUSCLE UP
SQUAT SNATCH 135/95
OR
WOD
11-9-7-5-3 REPS FOR TIME OF:
WEIGHTED RING DIPS 25/15
POWER SNATCH 125/85
AFTERMATH
TABATA PULLUPS
*JUMPING, KIPPING OR STRICT
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
FRONT SQUAT
EVERY 2 MINS. X7 SETS START AT 70% OF 1RM FS
3 REPS + PAUSE IN THE BOTTOM
AMRAP 15 MINS:
BUILDING LAP FARMER’S CARRY 55’s/35’s
200M RUN
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
CLEAN AND JERK
EVERY 90 SEC. X6 SETS AT 70-75% OF 1RM CLEAN
3 POWER CLEANS + PAUSE IN THE CATCH
2 HIGH HANG SQUAT CLEAN
1 SPLIT JERK
3 ROUNDS FOR TIME:
50 DOUBLE UNDERS / MOD. 125 SINGLE UNDERS
20 BURPEES
10 RACKED LUNGES 135/95 (RX+ 165/115)
COOL DOWN
