STRENGTH / FOUNDATION
5X2:00:
3 FRONT SQUATS (ACROSS)
WOD
AMRAP 10:00:
10 PULLUPS
10 OVERHEAD LUNGE LEFT 55/35
10 TOES TO BAR
10 OVERHEAD LUNGE RIGHT
10 BURPEES
AFTERMATH
2 SETS
3 ARM BARS RIGHT, 3 LEFT
:30 GLUTE STRETCH RIGHT, :30 LEFT
COOL DOWN
STRENGTH / FOUNDATION
10X1:00:
2 PRESS + 2 STRICT PULLUP (ACROSS)
WOD
10 ROUNDS, 12:00 CAP:
5 SQUAT CLEANS 95/65 (RX+ 115/85)
5 PUSH JERKS
AFTERMATH
2 SETS
10 SEATED PRESS
10 BENTOVER ROWS (UNDERHAND GRIP)
10 LEG LIFTS (SLOW)
COOL DOWN
STRENGTH / FOUNDATION
5X2:00:
3 DEADLIFT (ASCEND)
*USING CLEAN GRIP & HOOK GRIP, TOUCH AND GO REPS ONLY
WOD
17:00 CAP:
60 RUSSIAN SWINGS 53/35 (RX+70/53)
50 BOX JUMPS/STEPUPS 24/20″
40 BURPEES
30 KB STEPUPS
2-3 SETS
KB WEIGHTED SQUAT HOLD STRETCH
LEG OVER STRETCH
LEGS UP ON WALL
COOL DOWN
STRENGTH / FOUNDATION
10X1:00:
ODD) 3 STRICT PULLUPS
EVEN) 3 RING DIPS
WOD
13:00 CAP:
30-20-10 DB THRUSTER 35s/25s
18-12-6 RING ROWS (RX+ ROPE CLIMB 5-3-1)
AFTERMATH
2-3 SETS
3 ARMS BARS LEFT, 3 RIGHT
10 SCORPION STRETCH
LEGS UP ON WALL
COOL DOWN
STRENGTH / FOUNDATION
10X1:00:
1 POWER SNATCH (ASCEND)
WOD
AMRAP 12:00:
15/12 CAL ROW OR BIKE 11/7
5 PUSH JERKS 135/95 (RX+ 155/105)
AFTERMATH
2-3 SETS
3 ARMS BARS LEFT, 3 RIGHT
10 SCORPION STRETCH
10 LEG OVER STRETCH
COOL DOWN
STRENGTH / FOUNDATION
5X2:00:
4 BACK SQUAT (ASCEND)
WOD
4 ROUNDS, 18:00 CAP:
400M RUN
10 POWER CLEANS 155/105
10 C2B PULLUPS (RX+ 5 BAR MUSCLE UPS)
AFTERMATH
2-3 SETS
KB WEIGHTED SQUAT HOLD STRETCH
LEGS UP ON WALL
COOL DOWN
STRENGTH / FOUNDATION
6X:90:
2 BENCH PRESS (ACROSS) *ADD WEIGHT FROM LAST MONDAY OR 85% OF 2RM
WOD
AMRAP 10:00:
12 GOBLET LUNGES 55/40
30 DOUBLE UNDERS / MOD: 45 SINGLES
AFTERMATH
2-3 SETS
10 DB FLOOR PRESS
8 DB ROW LEFT, 8 RIGHT
15 PULLAPARTS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10X1:00:
1 CLEAN AND JERK (ASCEND)
WOD
10 ROUNDS, 12:00 CAP:
4 DB HANG CLEAN & JERKS 55/40 (RX+ 70/50)
8 TOES TO BAR
AFTERMATH
800M RUN OR 1000M ROW OR 1.2 BIKE
500M ROW OR .7 BIKE OR 400M RUN
.4 BIKE OR 200M RUN OR 25M ROW
10 CAL SKI
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
12X1:00:
1) SLED PULL
2) HEAVY MED BALL CARRY
3) 10 DB/KB ROW LEFT, 10 RIGHT
4) :30 HOLLOW HOLD
WOD
20:00 CAP:
1 MILE RUN / 2000M ROW / 2.5 MILE BIKE
5 ROUNDS
10 BURPEES
10 C2B PULLUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
6X:90:
1 HIGH HANG POWER SNATCH + 1 LOW HANG POWER SNATCH (ASCEND)
WOD
6 ROUNDS, 12:00 CAP:
10 BOX JUMP OVERS (RX+ LATERAL BOX JUMP OVERS) 20″
6 DEADLIFTS AT BODYWEIGHT *ROUND UP TO NEAREST 5LBS
AFTERMATH
3 SETS
5 INCHWORMS
10 BRIDGES
:30 LEG OVER LEFT, :30 RIGHT
COOL DOWN