WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2:00:
200M RUN
*TOTAL TIME OF RUNS
WOD
AMRAP 16:00:
20 SLAM BALL 30/20 (RX+ 5 D-BALL CLEAN OVER SHOULDER 150/100)
1 ROPE CLIMB / MOD: 3 FLOOR CLIMBS
15 SWINGS 53/35
1 ROPE CLIMB / MOD: 3 FLOOR CLIMBS
10 BURPEES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20:00 CAP:
2RM BACK SQUAT
WOD
10,9,8,7,6,5,4,3,2,1 REPS FOR TIME, 20:00 CAP:
HANDSTAND PUSHUPS / MOD: DB PUSH PRESS 45s/30s
FRONT SQUAT 135/95 (RX+ 165/115)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2:00:
1 SQUAT CLEAN + 2 PUSH JERK (ASCEND)
WOD
4 ROUNDS FOR TIME, 17:00 CAP:
10 CLEAN & JERKS 135/95
15 TOES TO BAR
30 DOUBLE UNDERS / MOD: 60 SINGLES)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 SETS, EVERY :30:
MUSCLE UPS (UNBROKEN)
MOD: ODD) 3 TRICT PULLUPS / EVEN) 3 RING DIPS
WOD
AMRAP 13:00:
20 DB SNATCH 55/35
200M RUN
20 BOX JUMPS OR STEPUPS 24/20″
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20:00 CAP:
2RM BENCH PRESS
WOD
42-30-18 REPS FOR TIME:
HANG POWER SNATCH 75/55
RACKED LUNGES
COOL DOWNV
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20:00 CAP:
4RM BACK SQUAT
WOD
5 ROUNDS FOR TIME:
20 RUSSIAN SWINGS 53/35 (RX+ 70/53)
20 WALL BALL 20/14
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20:00 CAP:
0:00-10:00 2RM PRESS
10:00-20:00 2RM STRICT PULLUP
WOD
AMRAP 10:00:
10 PULLUPS
10 DB PUSH PRESS 45s/30s
10 BURPEES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20:00 CAP:
3RM FRONT SQUAT
WOD
30-20-10 REPS FOR TIME:
HANG POWER CLEAN 135/95
DEADLIFTS
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
AMRAP 35:00:
1000M ROW
50 GOBLET SQUAT 50/35
50 PUSHUPS
50 SITUPS
REST 5:00
1.5 MILE BIKE OR 800M RUN
50 SLAM BALL
50 RING ROWS
50 SITUPS
REST 5:00
*ROW/BIKE/RUN DO NOT COUNT TOWARD REP TOTAL
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2:00:
HANG POWER CLEAN + 3 FRONT SQUAT (ASCEND)
WOD
21-15-9 REPS FOR TIME:
C2B PULLUPS
FRONT SQUAT 155/105 (RX+ 185/135)
COOL DOWN