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
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5X2:00:
4 FRONT SQUAT (ASCEND)
WOD
AMRAP 14:00:
250M/200M ROW OR .4/.3 BIKE
15 FRONT SQUATS 95/65
10 HANDSTAND PUSHUPS / MOD: PUSH PRESS
AFTERMATH
2 SETS
12 SCORPION STRETCHES
12 BRIDGES
:30 QUAD STRETCH LEFT, :30 RIGHT
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
6X:90:
2 BENCH PRESS (ACROSS) 80%
WOD
AMRAP 9:00:
5 MUSCLE UPS / MOD: 5 MUP PROGRESSIONS OR 5 RING DIPS
12 SWINGS 53/35 (RX+70/53)
AFTERMATH
3 SETS
20 PULLAPARTS
10 BRIDGES
10 SCORPION STRETCHES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10X1:00:
1 SQUAT CLEAN (ASCEND)
WOD
5 ROUNDS, 15:00 CAP:
30 DOUBLE UNDERS / MOD: 45 SINGLES
15/13 CAL ROW
3 SQUAT CLEANS 165/115 (RX+ 205/145)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
9X1:00:
1) BANDED MARCHES (5L, 5R, 5F, 5B)
2) BUILDING LAP
3) :30 STATIC HANG (ACTIVE SHOULDER & ABS / HOLLOW)
WOD
“HELEN”
3 ROUNDS
400M RUN
21 SWINGS 53/35
12 PULLUPS
AFTERMATH
3 SETS,
3 ARM BARS LEFT, 3 RIGHT
10 LEG OVERS
10 BRIDGES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
6X:90:
2 BACK SQUAT (ACROSS) 80%
WOD
AMRAP 16:00:
10 BOX JUMPS / STEPUPS 24/20
10 TOES TO BAR
10 DB SNATCH 55/40 (RX+ 70/50)
10 GOBLET SQUAT
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5X2:00:
2 PUSH PRESS (ASCEND)
WOD
5 ROUNDS, 15:00 CAP:
300M RUN (RX+ 20/15 CAL BIKE) / MOD: 375M ROW
5 PUSH JERKS 155/105 (RX+ 185/135)
5 LATERAL BURPEES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10X1:00:
ODD) PLANK
EVEN) 10 BURPEES
BUDDY WOD
AMRAP 20:00:
(TEAMS OF 2, ALTERNATE AFTER EVERY ROUND)
6 DB POWER CLEANS 55s/35s
9 WALL BALL PUSH PRESSES 20/14, 10/9′
12 SITUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
8X1:00:
2 FRONT SQUAT (ACROSS)
WOD
5 ROUNDS, 20:00 CAP:
500M ROW / 400M RUN / .8/.6 BIKE
5 HANG SQUAT CLEAN 135/95 (RX+ 155/105)
10 DEADLIFT
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5X2:00:
2 BENCH PRESS (ASCEND)
WOD
AMRAP 5:00:
30 DOUBLE UNDER / MOD: 40 SINGLES
15 ANCHORED SITUPS
REST 5:00:
AMRAP 5:00:
30/21 CAL BIKE (BUY-IN)
WALL BALLS 20/14, 10′
COOL DOWN