WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
8 SETS, EMOM:
2 HANG CLEAN (ACROSS)
WOD
5 ROUNDS, 15:00 CAP:
6 THRUSTERS 115/85 (RX+ 135/95)
25 DOUBLE UNDERS / MOD: 40 SINGLES
5 ROUNDS
6 HANG SQUAT CLEANS
6 LATERAL BURPEES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 2 STRICT PULLUP (ACROSS)
EVEN) 2 STRICT RING DIP (ACROSS)
WOD
5 ROUNDS, 17:00 CAP:
6 MUSCLE UPS / MOD: 6 MUP PROGRESSION OR 6 DIPS
10 BURPEES
14 DB SNATCH 50/35
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
2 HANG POWER SNATCH (ACROSS)
WOD
AMRAP 12:00:
10 POWER SNATCHES 115/85 (RX+ 135/95)
50 DOUBLE UNDERS / MOD: 50 SINGLES
AFTERMATH
2 SETS
3 ARM BARS LEFT, 3 RIGHT
12 BRIDGES
12 SCORPION STRETCH
CALF STRETCH
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
5 STRICT HANDSTAND PUSHUP (SHOULDER WIDTH)
WOD
AMRAP 13:00:
10 MUSCLE UPS / MOD: C2B PULLUPS
20 RUSSIAN SWINGS 70/53
30 SQUATS
AFTERMATH
1000M ROW OR 1.5 MILE BIKE OR 800M RUN OR 3:00 SKI
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
2 BACK SQUAT (ACROSS)
WOD
15:00, EMOM:
1) BIKE CALS
2) S.A. DB HANG CLEAN AND JERK 50/35
3) TOES TO BAR
*LOWEST NUMBER MAINTAINED FOR EACH IS THE SCORE
# / # / #
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 2 STRICT PULLUPS (ACROSS)
EVEN) 2 STRICT PRESS (ACROSS)
WOD
3 ROUNDS FOR TIME, 20:00 CAP:
25 PUSHUPS
200M ROW
25 LUNGES
200M ROW
25 SITUPS
200M ROW
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
6 SETS, EVERY 2:00:
3 DEADLIFT + 2 HANG POWER CLEAN + 1 FRONT SQUAT (ASCEND)
WOD
5 ROUNDS FOR TIME, 10:00 CAP:
6 POWER CLEANS 135/95 (RX+ 155/105)
10 LATERAL BURPEES
AFTERMATH
1000M ROW OR 1.5 MILE BIKE OR 800M RUN OR 3:00 SKI
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
8 SETS, EMOM:
2 BENCH PRESS (ASCEND)
WOD
3 ROUNDS FOR TIME, 18:00 CAP:
30/25 CAL ROW / MOD: 22/16 CAL BIKE OR SKI
15 HANDSTAND PUSHUPS / MOD: 15 HR PUSHUPS
15 DEADLIFTS 185/135
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 SETS, EVERY :30:
1 HANG POWER SNATCH
WOD
AMRAP 10:00:
20 DB SNATCH 55/35
10 BOX JUMP OVERS 24/20″
AFTERMATH
3 SETS
3 ARM BARS LEFT, 3 RIGHT
10 BRIDGES
3 INCHWORMS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2:00:
3 BACK SQUAT (ASCEND)
WOD
4 ROUNDS FOR TIME:
10 FLOOR PRESS 55s/35s
12 DB HIGH PLANK ROWS (ALT. EVERY REP)
14 V-UPS
AFTERMATH
3 SETS
3 ARM BARS LEFT, 3 RIGHT
10 SCORPION STRETCH
3 COBRA TO DOWNWARD DOG (HOLD MINIMUM :05 PER POSITION)
COOL DOWN