WARMUP
INSTRUCTOR LED
WOD
AMRAP 5 MINS.
15 SQUATS
6 BURPEES
REST 3 MINS.
AMRAP 5 MINS.
10 TOEST TO BAR
10/6 CALORIE ROW
REST 3 MINS.
AMRAP 5 MINS.
10 SQUATS
6 BURPEES
REST 3 MINS.
AMRAP 5 MINS.
5 TOES TO BAR
10/6 CALORIE ROW
RECORD TOTAL REPS FOR EACH MOVEMENT
SQUAT, BURPEE, TOES TO BAR & ROW CALORIES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
PRESS OR STRICT HANDSTAND PUSHUP
5-5-5-3-3-1-1 PRESS STARTING AT 75%
5-5-5-3-3-1-1 STRICT HANDSTAND PUSHUPS
HSPU’S RANGE FROM 1 ABMAT ON A 45# PLATE TO DEFECIT
WOD
FOR TIME:
400M RUN
25 SUMO DEADLIFTS 185/135
5 RING DIPS
400M RUN
20 SUMO DEADLIFTS
10 RING DIPS
400M RUN
15 SUMO DEADLIFTS
15 RING DIPS
400M RUN
10 SUMO DEADLIFTS
20 RING DIPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
POWER SNATCH
5-3-1-1-3-5
WOD
FRAN
21-15-9 REPS FOR TIME OF:
THRUSTERS 95/65
PULLUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
BACK SQUAT
FIND 10RM (HINT: AROUND 75%)
REST 3 MINS. AFTER YOU DETERMINE 10RM
THEN, DO 3 SETS OF 5 AT THAT WEIGHT (1 SET EVERY 2 MINS.)
WOD
3 CYCLES
5 MINS. ON / 2 MINS. OFF
AMRAP; START WHERE YOU LEFT OFF
5 INCH WORMS
25 DOUBLE UNDERS / MOD: 45 SINGLE UNDERS
5 INCH WORMS
14 LATERAL BOX JUMP OVERS 24/20 / MOD. GO AS LOW AS 1 PLATE
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
PULLUP/ROPE CLIMB
STRICT PULLUP (NO BANDS) OR ROPE CLIMB
5-3-3-1-1-1; WEIGHTED TO 20 LBS. AND MORE
MOD. 1: 25 STRICT PULLUPS (W8TD & BW) IN AS FEW SETS AS POSSIBLE
MOD. 2*: 5-5-5-5 LEG ASSISTED PULLUPS ON RACKED BARBELL
*MOD. 2: THEN, 5-5-5 BANDED
WOD
5 ROUNDS FOR TIME WITH A 20 MIN. TIME CAP:
10 DB HANG CLEAN & JERKS 45’s/30’s
200M RUN
20 KB SWINGS 53/35
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
CLEAN & JERK
1-1-1-1-1-1
START AT 80%
WOD
3 ROUNDS FOR REPS:
1 MIN. OF DB DEADLIFTS 55’s/35’s
1 MIN. OF PUSHUPS
1 MIN. OF STRICT KNEES TO ELBOWS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
FRONT SQUAT; 10 MINS. TO WARM UP TO 85%
THEN, 1 SET EVERY 2 MINS. OF 2-4-6-8-10
AT 85, 75, 70, 65 AND 60%
WOD
4 CYCLES
3 MINS. ON / 1 MIN. OFF
AMRAP; START OVER EACH CYCLE:
5 STRICT PULLUPS / MOD. LEG ASSISTED PULLUPS
15 WALL BALLS 20/14, 10′
10 WALKING LUNGES
RECORD REPS FOR EACH 3 MIN. CYCLE
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
BENCH PRESS
3-3-3-3-3
START AT 75%, 2 MINS. REST BETWEEN SETS
WOD
AMRAP 15 MINS.
70M OVERHEAD CARRY 45/25
70M FARMERS CARRY 35’s/25’s
10 BURPEES
20 SITUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
PART 1
5 ROUNDS FOR TIME:
6 STRICT HANDSTAND PUSHUPS / MOD. DB PRESS 40/25
6 POWER SNATCHES 115/75
THEN, REST 3 MINS.
PART 2
AMRAP 10 MINS.
10 RUSSIAN KB SWINGS 53/35
8 SINGLE ARM KB PUSH PRESSES 53/35 (4L,4R)
6 JUNK YARD DOG ROUNDS (BARBELL, KB, BARBELL)
PART 3
1 MILE RUN
RECORD TIME OF PART 1 , REPS FOR PART 2 AND OVERALL TIME
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
RING DIP OR MUSCLE UP
NO BANDS ON DIPS
4-3-2-1-1-1; IF YOU CAN DO ALL WEIGHTED DIPS
MOD. 1: 20 RD’S COMBINED WEIGHTED AND BODYWEIGHT
MOD. 2: 25 COMBINED BODYWEUGHT RD’s AND FULL RANGE NEGATIVES
MOD. 3: 25 COMBINED SUPPORTS AND PARTIAL NEGATIVES
MOD. 2/3’s ALSO DO 10 HOLDS PRACTICING BOTTOM RANGE OF RD
WOD
3 ROUNDS
55 DOUBLE UNDERS / MOD. 1 BUILDING LAP
15 CHEST TO BAR PULLUPS
5 HANG POWER CLEANS 135/85
5 THRUSTERS 135/85
COOL DOWN