WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
FRONT SQUAT
FIND 2RM
WOD
5 ROUNDS FOR TIME:
5 POWER CLEANS 155/105 (RX+ 185/125)
15 WALL BALLS 10′, 20/14 (RX+ 11′)
AFTERMATH:
1 MIN. SPRINT ON BIKE FOR MAX CALORIES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
30 MUSCLE UPS FOR TIME
OR 30 MUSCLE UP PROGRESSIONS FOR TIME
OR 5-5-5-5 FALSE GRIP RING ROWS; THEN, 5-5-5-5 RING DIPS
WOD
FOR TIME:
800M RUN
30 DOUBLE UNDERS / MOD: 30 MOUNTAIN CLIMBERS
600M RUN
60 DOUBLE UNDERS / MOD: 60 MOUNTAIN CLIMBERS
400M RUN
90 DOUBLE UNDERS / MOD: 90 MOUNTAIN CLIMBERS
200M RUN
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
EMOM 10 MINS.
SQUAT CLEAN / FRONT SQUAT / SPLIT JERK
*START AT A MODERATE TO LIGHT WEIGHT AND ASCEND TOWARD
A MAX EFFORT, IF POSSIBLE
WOD
1 MIN. EACH EXERCISE WITH :30 REST BETWEEN THEM
FOR MAX CALORIES AND MAX BARBELL REPS SEPARATELY:
ROW FOR CALORIES
PRESS 105/65
ROW FOR CALORIES
BACK RACKED LUNGE 105/65
ROW FOR CALORIES
PUSH PRESS 105/65
ROW FOR CALORIES
DEADLIFT 105/65
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
BENCH PRESS
5-3-1-1-1-5; (80,90, 95,95+,95+,80%)
WOD
3 CYCLES
3 MINS. ON / 1 MIN. OFF
AMRAP; START WHERE YOU LEFT OFF
1 ROPE CLIMB / MOD: 4 ROPE KNEE RAISES
14 DB POWER SNATCHES 55/35 (7 EACH ARM)
AFTERMATH
16 ROUNDS OF TABATA, ALTERNATING:
SQUAT HOLD
SINGLE UNDERS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
2RM DEADLIFT
WOD
TABATA ROW CALORIES
1 MIN. REST
TABATA MED BALL STEPUPS 20″, 20/14
1 MIN. REST
TABATA SLAM BALL 25/15
SCORE IS LEAST AMOUNT OF CALORIES/REPS
PERFORMED IN ANY OF 8 ROUNDS
RECORD EACH SCORE ADDED TOGETHER
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
OVERHEAD SQUAT
5X5 STARTING AT 70% OR FIND 1RM
WOD
HELEN
3 ROUNDS FOR TIME:
400M RUN
21 KB SWINGS 53/35
12 PULLUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
5 ROUNDS FOR TIME:
:20 SEC. HOLLOW HOLD
10 SUPERMANS
20 LUNGES
10 DB GOOD MORNINGS 45/35
THEN, REST 3 MINS.
5 ROUNDS FOR TIME:
10 SITUPS
20 ALTERNATING SINGLE LEG BRIDGES
10 LEG LIFTS
20 ALTERNATING SCORPIONS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
PRESS OR STRICT HANDSTAND PUSHUPS
FIND YOUR PRESS OR STRICT HSPU 5RM
THEN, SINGLE ARM DB/KB PRESS 5-5-5 EACH ARM
WOD
FOR TIME:
21 SUMO DEADLIFT HIGH PULLS 95/65 (RX+115/75)
30 PUSHUPS (RX+42 PUSHUPS)
15 SUMO DEADLIFT HIGH PULLS
20 PUSHUPS (RX+30 PUSHUPS)
9 SUMO DEADLIFT HIGH PULLS
10 PUSHUPS (RX+18 PUSHUPS)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
PULLUPS AND/OR ROPE CLIMBS PRACTICE
STRICT PULLUPS 5X5 WEIGHTED
OR PRACTICE KIPPING/BUTTERFLY
MODIFIED PULLUPS 3-3-3-3-3 FULL RANGE NEGATIVES
THEN, 4X4 WITH BANDS OR LEG ASSISTED
WOD
1 MIN. DB HANG SQUAT CLEANS 45’s/30’s
1 MIN. BURPEES
1 MIN. TOES TO BAR
2 MIN. DB HANG SQUAT CLEANS 45’s/30’s
2 MIN. BURPEES
2 MIN. TOES TO BAR
1 MIN. DB HANG SQUAT CLEANS 45’s/30’s
1 MIN. BURPEES
1 MIN. TOES TO BAR
RECORD TOTAL REPS
COOL DOWN
