WOD

STRENGTH / FOUNDATION
4X2:00:
3 BACK SQUAT (ASCEND)

WOD
4 ROUNDS, 20:00 CAP:
400M RUN
15 BURPEES
8 POWER CLEANS 135/95

(RX+ 1 MILE RUN
60 BURPEES
30 POWER CLEANS 155/105)

COOL DOWN

STRENGTH / FOUNDATION
8X1:00:
ODD) 3 PRESS (ACROSS)
EVEN) 3 STRICT PULLUP (ACROSS)

WOD
AMRAP 12:00:
14 S.A. DB HANG CLEAN AND JERK 55/40
10 TOES TO BAR (RX+ TOES TO RINGS)
6 STRICT RING DIPS (RX+ 6 MUSCLE UPS)

COOL DOWN

STRENGTH / FOUNDATION
12X1:00:
1) 20/16 CAL ROW
2) 5 SQUAT CLEAN (ACROSS)
3) 40 DOUBLE UNDERS / 75 SINGLES

WOD
AMRAP 14:00:
10 OVERHEAD SQUAT 75/55 (RX+ 95/65)
15 POWER SNATCHES
200M RUN

COOL DOWN

STRENGTH / FOUNDATION
10X1:00:
ODD) 10 BAR FACING BURPEE
EVEN) 2 DEADLIFT (ACROSS)

WOD
24-21-18-15-12-9, 15:00 CAP:
DB FLOOR PRESS 45s/30s
SITUPS

COOL DOWN

LABOR DAY SCHEDULE – 8AM & 9AM CLASSES ONLY

STRENGTH / FOUNDATION
12X1:00:
1) 20 RUSSIAN SWINGS 53/35
2) 15 WALL BALL 20/14, 10/9′
3) 10 PULLUPS
4) 5 JERKS (ACROSS)

WOD
3 ROUNDS, 14:00 CAP:
500M ROW OR 400M SKI OR .8 BIKE
20 S.A. KB FRONT RACKED LUNGE 53/35 (RX+ 70/44)

COOL DOWN

STRENGTH / FOUNDATION
8:00 CAP:
5-4-3-2 OVERHEAD SQUAT (ASCEND)
8:00 CAP:
5-4-3-2 FRONT SQUAT (ASCEND)
8:00 CAP:
2-2-2-2 BACK SQUAT (ASCEND)

WOD
AMRAP 15:00:
400M RUN
THEN, 3 ROUNDS
6 RING ROWS
8 PUSHUPS
10 V-UPS

COOL DOWN

STRENGTH / FOUNDATION
12X1:00:
1) HANDSTAND HOLD
2) ROPE CLIMB
3) HOLLOW HOLD

WOD
10 TO 1, 15:00 CAP
HANG SNATCH LEFT DB 50/35 OR KB 53/35
HANG SNATCH RIGHT
DB/KB STEPUP 24/20″

COOL DOWN

STRENGTH / FOUNDATION
12X1:00:
1) 15/11 CAL BIKE
2) 5 POWER SNATCH (ACROSS)
3) 5 CLEAN AND JERK (ACROSS)

WOD
14:00 CAP:
100 SINGLE UNDERS
80 MOUNTAIN CLIMBERS
60 SITUPS
100 SINGLE UNDERS
40 SQUATS
20 HANG POWER CLEANS 95/65 (RX+ 135/95)
100 SINGLE UNDERS

COOL DOWN

STRENGTH / FOUNDATION
8X1:00:
2 PRESS + 2 STRICT PULLUP (ACROSS)

WOD
AMRAP 15:00:
300M ROW/SKI OR RUN
12 PULLUPS
16 S.A. SWINGS 53/35 (RX+70/53)
20 LUNGES

COOL DOWN

STRENGTH / FOUNDATION
10:00 CAP:
5-4-3-2… TOUCH AND GO DEADLIFT (ASCEND)

WOD
30-20-10, 15:00 CAP:
BURPEE BOX JUMP 24/20″ / MOD: BURPEE STEPUP
TOES TO BAR

COOL DOWN