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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP:
PRESS
FIND 2RM

WOD
AMRAP 7 MINS.
5 STRICT HANDSTAND PUSHUPS (RX+ 4″ DEFECIT) / 5 DB PRESSES
10 MED BALL STEPUPS 20″, 20/14(15) (RX+ 25/20)
THEN, REST 3 MINS.
AMRAP 7 MINS.
10 MED BALL OVERHEAD LUNGES 20/14(15) (RX+ 25/20)
5 RING ROWS (RX+ DECLINE 12″ BOX)

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP:
DEADLIFT
FIND 1RM

WOD
21-15-9 REPS FOR TIME OF:
PULLUPS (RX+ C2B)
DB SNATCH LEFT 40/30 (RX+ 55/40)
DB SNATCH RIGHT

COOL DOWN

WARMUP
INSTRUCTOR LED

WOD
AMRAP 24 MINS. RECORD TOTAL CALS, DU’s & PUSHUPS:
400M RUN
1 MIN. ROW FOR CALORIES
1 MIN. DOUBLE UNDERS / MOD. SINGLES
1 MIN. HAND RELEASE PUSHUPS

AFTERMATH
TABATA CHOICE

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP:
OVERHEAD SQUAT
3-3-3-3-3

WOD
4 ROUNDS FOR TIME:
1 ROPE CLIMB / MOD. 4 ROPE KNEE RAISES
12 DB SQUATS 45’s/30’s
1 LEGLESS ROPE CLIMB / MOD. 2 HAND OVER HAND ASCENTS FROM FLOOR
12 WEIGHTED SITUPS 45/30

COOL DOWN

WARMUP
INSTRUCTOR LED

WOD
ELIZABETH
21-15-9 REPS FOR TIME OF:
SQUAT CLEAN 135/95
RING DIP

AFTERMATH
600M RUN
750M ROW
.5 MILE BIKE

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP:
HANG POWER SNATCH / TOUCH & GO POWER SNATCH
FIND 1RM FOR THIS COMBO

WOD
10 ROUNDS FOR TIME:
12 KB DEADLIFTS 70/53
9 RUSSIAN KB SWINGS
6 PUSH JERKS (3 EACH ARM)

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP:
BACK SQUAT
FIND 1RM (BE SURE TO USE SPOTTERS IF YOU AREN’T
EXPERIENCED DUMPING YOUR BAR BEHIND YOU)

WOD
FOR TIME:
400M RUN
40 PUSHUPS
400M RUN
40 HOLLOW ROCKS
400M RUN
40 ALTERNATING ARM/LEG RAISES IN LOW PLANK
400M RUN
40 PUSHUPS

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP:
8 MINS. TO FIND 1RM POWER CLEAN
THEN, AT 90% OF 1RM DO 1-2 POWER CLEANS EMOM 8 MINS.

WOD
AMRAP 10 MINS.
30 DOUBLE UNDERS / MOD. 50 SINGLES
5 TOES TO BAR
10 PULLUPS
5 TOES TO BAR

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP:
MUSCLE UP/RING DIP
EMOM 15 MINS.
1-2-3-4-5-1-2-3-4-5-1-2-3-4-5

WOD
5 ROUNDS FOR TIME:
10 PUSHE PRESS 115/75 (RX+135/95)
10 BACK SQUAT
10 BURPEES OVER BAR (2 FOOT TAKE OFF)

COOL DOWN