WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
1) SKI
2) 10 KB WEIGHTED GOOD MORNINGS
3) 20 RUSSIAN SWINGS
4) 3 ARM BARS LEFT + 3 RIGHT
5) 2 TURKISH GETUPS LEFT + 2 RIGHT
WOD
21-15-9 REPS FOR TIME, 15:00 CAP:
C2B PULLUPS
BURPEE BOX JUMP OVERS 24/20 (RX+ NO STEPPING UP)
AFTERMATH
100 DOUBLE UNDERS OR 200 SINGLES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
8 SETS, EMOM:
2 BACK SQUAT (ACROSS)
WOD
AMRAP 14:00:
12 DB FLOOR PRESS 55/35
15 DB DEADLIFTS
18 CAL ROW
21 SITUPS
AFTERMATH
15 STRICT PULLUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
15:00 CAP:
3RM HIGH HANG “POCKET” SNATCH
WOD
6 ROUNDS FOR TIME, 15:00 CAP:
5 HANG POWER SNATCH 115/80 (RX+135/95)
5 POWER CLEAN
5 FRONT SQUAT
AFTERMATH
3 SETS
1 TURKISH GET UP LEFT, 1 RIGHT 35/25
10 SINGLE ARM OVERHEAD LUNGES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 12 LATERAL BURPEES (RX+ NO STEPPING UP)
EVEN) 5 THRUSTERS (ACROSS)
WOD
AMRAP 10:00:
10 SWINGS 70/53
10 HANDSTAND PUSHUPS
30 DOUBLE UNDERS / 45 SINGLES
AFTERMATH
15 STRICT PULLUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
15:00 CAP:
6RM FRONT SQUAT
WOD
FOR TIME, 15:00 CAP:
40 WALL BALL 20/14 (RX+ 30/20)
30 TOES TO BAR
20 BURPEE BOX JUMP OVERS 24/20 (RX+ BOX JUMP ONLY)
30 TOES TO BAR
40 WALL BALL
AFTERMATH:
3 SETS
10 HOLLOW ROCKS
10 OVERHEAD SQUATS 45/35
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2:00:
3 BENCH PRESS (ASCEND)
WOD
AMRAP 12:00:
15 WEIGHTED SITUPS 45/30
10 RENEGADE ROWS 45s/30s
AFTERMATH
3 SETS
ARM BAR (3L/3R) 35/25
10 BANDED GOOD MORNINGS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 SETS, EVERY :30:
HANG POWER SNATCH (ACROSS)
WOD
AMRAP 20:00:
20 KB CLEAN & JERKS 53/35
30 CAL ROW OR 22 CAL BIKE
15 PULLUPS (RX+ C2B)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
1) 10 STRICT PULLUPS
2) 10 LUNGES + 10 SQUATS
3) 10 STRICT TOES TO BAR
4) 1:00 SKI
5) 10 CLOSE GRIP C2B PUSHUPS (RX+ DIAMOND)
WOD
AMRAP 12:00
10 FRONT RACKED LUNGES 95/65 (RX+ 115/85)
15 BURPEES
20 SQUATS
AFTERMATH
3 SETS
ARM BAR (3L/3R) 35/25
:20 HOLLOW HOLD
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
15:00 CAP:
2 HANG POWER CLEANS + 2 PUSH JERKS (ACROSS)
WOD
3 ROUNDS FOR TIME, 15:00 CAP:
12 RING DIPS (RX+ 6 MUSCLE UP + RING DIP)
12 GOBLET SQUAT 55/35
12 DB SNATCH
AFTERMATH
20/15 CAL BIKE
12 STRICT PULLUPS
15/10 CAL BIKE
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY :90:
2 BACK SQUAT (ASCEND)
WOD
5 ROUNDS, 20:00 CAP:
10 CAL BIKE
2 ROUNDS
5 C2B PULLUPS
10 HAND RELEASE PUSHUPS
15 SQUATS
AFTERMATH
:45 SKI
45 SITUPS
COOL DOWN