WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2:00:
3 FRONT SQUAT (ASCEND)
WOD
AMRAP 20:00:
50 WALL BALL 20/14, 10′
20/15 CAL BIKE OR 300M RUN
5 WALL WALKS
20/15 CAL BIKE OR 300M RUN
50 CAL ROW
20/15 CAL BIKE OR 300M RUN
5 WALL WALKS
20/15 CAL BIKE OR 300M RUN
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
2 STRICT PRESS + 2 STRICT PULLUPS (ACROSS)
WOD
4 ROUNDS FOR TIME, 15:00 CAP:
15 C2B PULLUPS (RX+ 25 C2B PULLUPS)
5 CLEANS 205/140 (RX+ 245/170)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
8 SETS, EMOM:
3 HIGH HANG POWER SNATCH (ACROSS)
WOD
EMOM 15:00:
1) 20/16 CAL ROW
2) 5 CLEAN & JERKS
3) REST
*SCORE IS LOWEST CALS MAINTAINED AND
WEIGHT MAINTAINED FOR 5 CLEAN AND JERKS
WITHIN THE MINUTE
I.E. 20 CALS / 185#
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2:00:
3 BACK SQUAT (ASCEND)
WOD
10-20-30 REPS FOR TIME, 15:00 CAP:
OVERHEAD LUNGE LEFT 53/35
OVERHEAD LUNGE RIGHT
DOUBLE UNDERS X2
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 SETS, EVERY :30:
ODD) 1 STRICT PULLUP (ACROSS)
EVEN) 1 STRICT RING DIP (ACROSS)
WOD:
AMRAP 15:00:
400M RUN
6 MUSCLE UPS / MOD: 12 PULLUPS
12 PUSH PRESS 115/85
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 SETS, EVERY :30:
1 DEADLIFT (ACROSS)
WOD
5 ROUNDS FOR TIME, 10:00 CAP:
10 POWER SNATCH 95/65
20 SQUATS
AFTERMATH
3 ROUNDS, 5:00 CAP:
10 DB FLOOR PRESS
1 ROPE CLIMB / 2 FLOOR CLIMBS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2:00:
3 PRESS (ASCEND)
WOD
4 ROUNDS FOR TIME, 18:00 CAP:
.4/.3 MILE BIKE
15 PUSHUPS
20 SWINGS 53/35 (RX+ 70/53)
10 BURPEES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
8 SETS, EMOM:
2 BACK SQUAT (ACROSS)
WOD
10,9,8,7,6,5,4,3,2,1 REPS FOR TIME, 15:00 CAP:
DB SQUATS 55s/40s
ANCHORED SITUPS X2
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 SETS, EVERY :30:
1 BENCH PRESS (ACROSS)
WOD
AMRAP 10:00:
6 HANDSTAND PUSHUPS / MOD: PUSH PRESS 115/85
9 PUSHUPS
12 TOES TO BAR
AFTERMATH
3 SETS
3 ARM BARS LEFT, 3 RIGHT
10 SCORPION STRETCHES
1 COBRA STRETCH
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
8 SETS, EMOM:
2 CLEAN AND JERK (ACROSS)
WOD
5 ROUNDS FOR TIME, 20:00 CAP:
250/200M ROW
15 HANG POWER CLEANS 95/65
20 LUNGES
COOL DOWN