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WARMUP
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STRENGTH / FOUNDATION
20 MIN. TIME CAP:
DEATH BY SNATCH 145/100; 0:00-10:00
WITH A CONTINUOUSLY RUNNING CLOCK
PERFORM 1 SNATCH THE 1ST MIN, 2 SNATCHES
THE 2ND MIN, 3 SNATCHES THE 3RD, ETC.
ONCE YOU FAIL TO COMPLETE THE AMOUNT OF REPS
NECESSARY IN A GIVEN MINUTE, YOU’RE DONE

RECORD MINS./REPS COMPLETED, NOTE WEIGHT USED

WOD
*AS MUCH AS POSSIBLE SHARE BP AND DL BARS WITH A PARTNER
4 ROUNDS FOR REPS AND LOAD:
1 MIN. MAX REPS BENCH PRESS
1 MIN. REST
1 MIN. MAX REPS DEADLIFT
1 MIN. REST

RECORD WEIGHTS USED AND TOTAL REPS

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WARMUP
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WOD
6 ROUNDS
400M RUN
21 KB SWINGS 53/35
12 ALTERNATING HIGH PLANK DB ROWS 55/35 (MAY ONLY USE 1 DB)

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WARMUP
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STRENGTH / FOUNDATION
30 MIN. TIME CAP:
BACK SQUAT (DO A SET EVERY 3 MINS. THROUGHOUT)
10-10-10 AT 50,60,65%
5-5-5 AT 75%
2-2-2 AT 85,90,95%
TAKE 2 MINS. REST BETWEEN 3X10 & 3X5 & BETWEEN 3X5 & 3X2

WOD
FOR TIME WITH A 10 MIN. TIME CAP:
50 PULLUPS
50 BOX JUMPS 24″
50 KNEES TO ELBOWS
MOD: 5 ROUNDS OF 10 REPS OF EACH

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WARMUP
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STRENGTH / FOUNDATION
25 MIN. TIME CAP:
5-3-1 HANG SQUAT CLEAN
3-2-1 TOUCH & GO SQUAT CLEAN
1-1-1 SQUAT CLEAN

WOD
4 MINS. ROW FOR DISTANCE
REST 2 MINS.
AMRAP 4 MINS; ADD 1 REP TO EACH MOVEMENT EVERY ROUND
5 RING PUSHUPS
5 SQUATS
5 SITUPS
REST 2 MINS.
800M RUN FOR TIME (EVERYONE MUST DO THE RUN LAST)

RECORD ROW DISTANCE, TOTAL REPS AND 800M RUN TIME

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WARMUP
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STRENGTH / FOUNDATION
20 MIN. TIME CAP:
RING DIP OR MUSCLE UP
20 SETS OF UNBROKEN REPS; 1 SET EVERY :30 SECONDS
FOR DIPS, THE GOAL IS 2-3 REPS FOR AS MANY SETS OUT OF 20.
ALSO, 1 SECOND PAUSE AT SUPPORT AND 1 SECOND PAUSE AT
BOTTOM RANGE OF EACH REP

WOD
5 ROUNDS FOR TIME:
10 PUSH JERKS 115/75
30 DOUBLE UNDERS / MOD: 50 SINGLE UNDERS
200M RUN

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WARMUP
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STRENGTH / FOUNDATION
20 MIN. TIME CAP:
BENCH PRESS
1-1-1-1-1-1 START AT 85%
(MAKE SURE TO GET A SPOTTER)

WOD
14-12-10-8-4-2 REPS FOR TIME OF:
OVERHEAD LUNGES 95/65
FRONT RACKED LUNGES 95/65

AFTERMATH:
FOR TIME:
400M RUN
1 MIN. REST
200M RUN

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WARMUP
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STRENGTH / FOUNDATION
20 MIN. TIME CAP:
SUMO DEADLIFT
10-8-6-4-2; (60,65,75,80,90%)
(WORK ON TOUCH AND GO REPS OVER HITTING THE PERCENTAGES)

WOD
2 ROUNDS FOR TOTAL REPS;
1 MIN. EACH EXERCISE / :30 SECS. REST BETWEEN EXERCISES:
DOUBLE UNDERS / MOD. ALTERNATING FOOT TOUCHES TO BARBELL
BURPEES
MOUNTAIN CLIMBERS
PUSH PRESSES 75/55
ROW CALORIES
POWER SNATCHES 75/55

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WARMUP
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WOD
FOR TIME:
1 MILE RUN
THEN, 10 ROUNDS OF;
5 PULLUPS
10 PUSHUPS
15 SQUATS
1 ROPE CLIMB / MOD: 2 ASSISTED ROPE CLIMBS FEET ON FLOOR

RECORD MILE TIME AND OVERALL TIME

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WARMUP
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STRENGTH / FOUNDATION
30 MIN. TIME CAP:
PUSH PRESS 10-10-10; START AT 50% OF 1RM PP
PUSH JERK 5-5-5; START AT 70% OF 1RM PJ
SPLIT JERK 3-2-1; START AT 80% OF 1RM SJ

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AMRAP 7 MINS.
10 POWER CLEANS 135/85
10 POWER CLEANS 165/105
10 POWER CLEANS 185/125

AFTERMATH
FOR TIME:
400M RUN
1 MIN. REST
200M RUN

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
25 MIN. TIME CAP:
FRONT SQUAT
FIND 3RM (HINT: AROUND 90%)
REST 2 MINS. AFTER YOU DETERMINE 3RM
THEN, DO 3 SETS OF 2 AT THAT WEIGHT (1 SET EVERY 2 MINS.)

WOD
3 ROUNDS WITH A 13 MIN. TIME CAP
7 MUSCLE UPS / MOD: 6 RING ROWS + 6 HAND RELEASE BURPEES
1 BUILDING LAP
12 KB SUMO DEADLIFT HIGH PULLUPS 70/53
1 BUILDING LAP
7 BOX JUMPS 30/24″ / MOD: 12 REPS FOR BOXES UNDER RX’D

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