WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
2 HANG POWER CLEAN + 25 DOUBLE UNDERS / MOD: 45 SINGLES
(ACROSS)
WOD
AMRAP 10:00:
15 WALL BALL 20/14, 10′
10 POWER CLEANS 135/95
AFTERMATH
3 SETS
3 ARM BARS LEFT, 3 RIGHT
:30 LOW PLANK HOLD
:30 LOW SIDE PLANK
:30 OTHER SIDE
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
MUSCLE UP (UB) / MOD: 3 TRANSITIONS OR 3 DIPS
7 ROUNDS FOR TIME, 20:00 CAP:
7 PUSH PRESS 115/85 (RX+ 135/95)
7 TOES TO BAR
7 SWINGS 53/35 (RX+ 70/53)
7 PULLUPS
7 BURPEES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
12 SETS, EMOM:
1) 3 ARM BARS LEFT, 3 RIGHT
2) 10 CLOSE GRIP C2D PUSHUPS
2) 10 HOLLOW ROCKS + 10 SUPERMANS
3) 10 BRIDGES + 10 BANDED GOOD MORNINGS
WOD
3 ROUNDS FOR TOTAL REPS:
1:00 CAL SKI
1:00 STEPUPS 20″
1:00 SLAM BALL 30/20
1:00 CAL ROW
1:00 DOUBLE UNDERS
1:00 REST BETWEEN ROUNDS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
12 SETS, EMOM:
1) 5 PULLUPS (STRICT, KIPPING, C2B, BUTTERFLY, ETC.)
2) 15 SWINGS
3) 15 PULLAPARTS (PURPLE)
WOD
FOR TIME, 17:00 CAP:
GRACE
30 CLEAN AND JERK 135/95
REST 2:00
30 CAL ROW
30 TOES TO BAR
30 BURPEES
*NOTE GRACE TIME AND TOTAL WOD TIME OR TOTAL REPS IF CAPPED
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
2 HANG POWER SNATCH + 20 DOUBLE UNDERS / MOD: 40 SINGLES
(ACROSS)
WOD
4 ROUNDS FOR TIME, 14:00 CAP:
250M ROW
12 RACKED DB LUNGES 45s/30s
8 RING DIPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
7 SETS, EVERY :80:
2 BACK SQUATS (ASCEND)
WOD
FOR TIME, 15:00 CAP:
50 THRUSTERS 75/55
15 MUSCLE UPS / MOD: 30 C2B PULLUPS OR JUMPING C2B
1.5 MILE BIKE
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2:00:
1) CAL SKI
2) 20 SUPERMANS + 20 ALTERNATING S.L. BRIDGES + :20 HOLLOW HOLD
3) 20 CLOSE GRIP C2D PUSHUPS + 20 PLANK UP DOWNS
4) 20 GOOD MORNINGS + 20 SQUATS + 20 REVERSE LUNGES
5) HANDSTAND HOLD
WOD
AMRAP 8:00:
7/5 CAL BKE
14 ANCHORED SITUPS
7 RING ROWS
AFTERMATH
2 SETS
15 FACE PULLS (RED)
15 PULLAPARTS (PURPLE)
3 ARM BARS LEFT, 3 RIGHT 35/25
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
8 SETS, EMOM:
3 POWER CLEAN + 2 THRUSTER
WOD
10-20-30 REPS FOR TIME, 14:00 CAP:
WALL BALL 20/14, 10′
DOUBLE UNDERS X2 / MOD: SINGLES X3
SWINGS 53/35 (RX+ 70/53)
DOUBLE UNDERS X2 / MOD: SINGLES X3
AFTERMATH
2 SETS
15 FACE PULLS (RED)
15 PULLAPARTS (PURPLE)
3 ARM BARS LEFT, 3 RIGHT 35/25
COOL DOWN
