STRENGTH / FOUNDATION
12:00:
3 ARM BAR L/R
3 TURKISH SITUP L/R
8 KB BRIDGE
8 KB RDL
8 KB REVERSE LUNGE
8 R. SWING
BUDDY WOD
*TEAMS OF 2 – SPLIT WORK
AMRAP 20:00:
200 SINGLE UNDER
40 DB HANG POWER CLEAN 40s/30s
40 ALT. V-UP
40 PUSH PRESS WALL BALL 20/14, 10/9’
COOL DOWN
STRENGTH / FOUNDATION
12:00:
1 MILE RUN OR 4000M BIKE
WOD
14 ROUNDS, 20:00 CAP:
1 POWER SNATCH 135/85 (RX+ 155/105)
5 PULLUP
5 PUSHUP
15 SQUAT
5 PUSHUP
COOL DOWN
STRENGTH / FOUNDATION
10:00:
3 TEMPO RING DIP 3:1
3 TEMPO RING ROW 1:3
WOD
AMRAP 16:00:
400M RUN/SKI OR 1100M BIKE
20 SITUP TO DB PRESS 30/20
15/12 CAL ROW
20 DB PLANK SLIDE
COOL DOWN
STRENGTH / FOUNDATION
12:00:
5 SUMO DEADLIFT
WOD
5 ROUNDS, 20:00 CAP:
14 MB G2SH 50/30 (RX+ 7 REPS 100/70)
14 MB LUNGE
18/14 CAL ROW/SKI OR 14/11 CAL BIKE *12/9 ECHO
COOL DOWN
STRENGTH / FOUNDATION
10X1:00:
2 FRONT SQUAT (ACROSS)
WOD
AMRAP 12:00:
200M RUN OR 550M BIKE OR 250M SKI
8 INCHWORM TO FLOOR (RX+ 4 WALL WALK TO PLATES)
12 BOX JUMPS 24/20” (RX+ 8 REPS 30/24”)
COOL DOWN
STRENGTH / FOUNDATION
12:00:
10 BENCH PRESS
15 PULLAPART
WOD
16:00 CAP:
3 ROUNDS
10 HANG SQUAT CLEAN 95/65
15 T2B
THEN, 3 ROUNDS
10 HANG CLEAN AND JERK
10 LATERAL BURPEE
THEN, 3 ROUNDS
10 THRUSTER
5 C2B PULLUP (RX+ BAR MUP)
COOL DOWN
STRENGTH / FOUNDATION
10X1:00:
3 HANG POWER CLEAN
BUDDY WOD
AMRAP 16:00:
TEAMS OF 2 – ALT. ROUNDS
3 DEADLIFT 225/155
6 BAR FACING BURPEE
9/7 CAL ROW
COOL DOWN
STRENGTH / FOUNDATION
10:00:
4 BACK RACK REVERSE LUNGE
WOD
12 ROUNDS, 25:00 CAP:
5 PULLUP
10 PUSHUP
15 SQUAT
165M ROW/SKI OR 350M BIKE OR 800M RUN BUY-IN AND BUY-OUT
COOL DOWN
STRENGTH / FOUNDATION
15:00:
3 ARM BAR L/R
10 SA BAND ROW L/R
10 FACEPULL
10 HANG TO ACTIVE SHOULDER
10 SCAP PUSHUP
10 CAT-COW
10 SUPERMAN
COBRA
CHILDS POSE
DOWN DOG
WOD
5 ROUNDS, 20:00 CAP:
20 R. SWING 70/53
15/12 CAL ROW
20 SITUPS
60 DUBS / MOD: 90 SINGLES
COOL DOWN
STRENGTH / FOUNDATION
7X1:30:
3 FRONT SQUAT (ACROSS)
WOD
AMRAP 15:00:
21-15-9-3-6-9-ETC.
HSPU (RX+ STRICT HSPU) / MOD: DB/KB PRESS OR PUSH PRESS
DB/KB STEPUP OVER 35s/25s, 20”
COOL DOWN