WOD

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
7 SETS, EVERY :90 SEC:
POWER SNATCH + 2 OVERHEAD SQUATS

WOD
30-20-10 REPS FOR TIME WITH A 15 MIN. TIME CAP OF:
WALL BALLS 10′, 20/14
PULLUPS
PUSHUPS
CALORIE ROW

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WARMUP
INSTRUCTOR LED

WOD
PART 1
:40 SEC ON / :20 SEC OFF UNTIL YOU COMPLETE 5 ROUNDS OF:
10 BURPEE BOX JUMPS/STEPUPS 20″
15 TOES TO BAR / MOD: KNEE RAISES

PART 2 (IMMEDIATELY FOLLOWING PART 1)
:40 SEC ON / :20 SEC OFF UNTIL YOU COMPLETE:
10 PRESSES 95/65 (RX+ 115/75)
8 LATERAL FACING BURPEES OVER BAR
6 PRESSES
8 LATERAL FACING BURPEES OVER BAR
4 PRESSES
8 LATERAL FACING BURPEES OVER BAR
2 PRESSES

*RECORD THE INTERVAL ROUND YOU FINISH EACH PART

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EVERY :90 SEC:
POWER CLEAN + FRONT SQUAT + SQUAT CLEAN

AMRAP 7 MINS:
10 RACKED DB LUNGES 35’s/25’s (RX+50’s/35’s)
15 DB HANG POWER CLEANS
*HOLD DB’s IN HANDS DURING LUNGES, NO RESTING HANDLE ON SHOULDERS

AFTERMATH
4 SETS OF HOLLOW HOLDS
:20 SEC ON / :40 SEC OFF
4 SETS OF BRIDGE HOLDS
:20 SEC ON / :40 SEC OFF

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WARMUP
INSTRUCTOR LED

WOD
4 ROUNDS FOR TIME:
400M RUN
20 RUSSIAN KB SWINGS 53/35 (RX+ 70/53)
30 DOUBLE UNDERS / MOD: 50 SINGLES

AFTERMATH
IN ANY ORDER
BIKE 20 CALORIES
ROW 400M
70M WALKING LUNGE (1ST TELEPHONE POLE)

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
3 BACK SQUATS; START AT 80-85%

WOD
FOR TIME:
9 DEADLIFTS 185/135 (RX+ 225/155)
12 MUSCLE UPS / MOD: 21 RING DIPS
15 DEADLIFTS
9 MUSCLE UPS / MOD: 15 RING DIPS
21 DEADLIFTS
6 MUSCLE UPS / MOD: 9 RING DIPS

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
6 SETS, EVERY 2 MINS.
5-5-5 PUSH PRESS
3-3-3 PUSH JERK
THEN, 10 MINS. TO FIND 1RM SPLIT JERK

WOD
AMRAP 7 MINS.
3 POWER SNATCHES 105/75 (RX+ 135/95)
6 OVERHEAD SQUATS
9 SQUATS

AFTERMATH
3 SETS
6 BENTOVER ROWS
:30 SEC MAX PUSHUPS
1 MIN. REST

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EVERY 2 MINS:
10,9,8,7,6,5,4,3,2,1
SUMO DEADLIFT; START AT 60%

WOD
ANNIE UPSIDE DOWN AND BACKWARDS
10-20-30-40-50
SITUPS
DOOUBLE UNDERS

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP:
1RM BENCH PRESS

WOD
20 ROUNDS, EMOM:
ODD; ROW 12/8 CALORIES / MOD: 9/6
EVEN; 12 MED BALL STEPUPS 24/20″, 25/20
*THE GOAL IS TO BE ABLE TO RX THE REPS ON THE MINUTE PACE
FOR THE WHOLE 20 ROUNDS. MODIFY BOX HEIGHT AND BALL
WEIGHT, AS NEEDED. EVERY ROW MAKE SURE YOU ARE READY TO GO!

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WARMUP
INSTRUCTOR LED

WOD
FOR TIME:
600M RUN BUY-IN
3 ROUNDS
25 SQUAT CLEANS 95/65 (RX+ 115/80)
25 BURPEES
600M RUN

AFTERMATH
(USING THE RUNNING CLOCK AFTER THE WORKOUT)
:30 SEC ON / :30 OFF UNTIL YOU COMPLETE
30 HANG POWER CLEAN & JERKS (USE WOD WEIGHT)

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS.
3 FRONT SQUATS; START AT 80-85%

WOD
FOR TOTAL WORK TIME:
4 ROUNDS, EVERY 3 MINS.
1 TURKISH GETUP (RIGHT) 53/35 (RX+ 70/53)
16 KB SWINGS
16 LATERAL JUMPS OVER KB
1 TURKISH GETUP (LEFT)
16 V-UPS / MOD: SINGLES SIDE ALTERNATING V-UPS

AFTERMATH
TABATA PLANK HOLD (LOW)

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