WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
6 SETS, EVERY 90 SECONDS:
MAX NUMBER OF ROPE CLIMBS
WOD
FOR TIME:
50 JUMPING PULLUPS (MIDWAY BETWEEN WRIST AND ELBOW)
40 DB HANG POWER SNATCHES 55/35 (RX+ KB 70/53)
30 DB SUMO DEADLIFT HIGH PULLS (RX+ KB 70/53)
THEN, A SECOND ROUND OF HALF THE REP AMOUNT
(25,20,15)
AFTERMATH
3 SETS
12 P-BAR DIPS
12 P-BAR PUSHUPS
(SHARE P-BARS)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
7 SETS, EMOM:
3 PRESS OR 3 HANDSTAND PUSHUPS
WOD
AMRAP 10 MINS:
4 S. ARM DB THRUSTERS (LEFT) 55/35 (RX+ KB 70/53)
4 S. ARM DB THRUSTERS (RIGHT)
6 DB/KB FACING BURPEES
10 TOES TO BAR
AFTERMATH
3 SETS
5 S. ARM CLEAN & JERKS (RIGHT) 55/35 (RX+ KB 70/53)
5 S. ARM CLEAN & JERKS (LEFT)
THEN;
1200M RUN (UPHILL SUMMER ST.)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 SETS, EVERY 30 SEC:
ODD SET; 1 HANG POWER SNATCH
EVEN SET; 1 POWER SNATCH
WOD
6 ROUNDS FOR TIME:
5 MUSCLE UPS (RX+ STRICT MUSCLE UPS) / MOD: STRICT C2B PULLUPS
15 MED BALL CLEANS 25/20
130M RUN (2ND TELEPHONE POLE)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 MIN. TIM CAP:
3 SETS
3 ARM BARS RIGHT (2-3 SEC HOLD EACH REP)
3 ARM BARS LEFT (2-3 SEC HOLD EACH REP)
THEN, TURKISH GETUP INSTRUCTION AND PRACTICE
WOD
21-15-9 REPS FOR TIME WITH A 10 MIN. TIME CAP OF:
KB SWINGS 53/35 (RX+ 70/53)
S. ARM OVERHEAD LUNGE (RIGHT)
S. ARM OVERHEAD LUNGE (LEFT)
AFTERMATH
10 SETS
1 TURKISH GETUP RIGHT 53/35 (RX+ 70/53)
1 TURKISH GETUP LEFT
THEN;
50 WEIGHTED SITUPS 53/35 (RX+ 70/53)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
2 BACK SQUATS; START AT 80-85%
WOD
3 ROUNDS FOR TIME WITH A 20 MIN. TIME CAP:
50 PUSHUPS
100 SQUATS
*MOD SUGGESTION: 5 ROUNDS OF 20 AND 50 W. 15 MIN. CAP
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
7 SETS, EVERY :90 SEC:
1 SQUAT CLEAN + 1 PUSH JERK + 1 SPLIT JERK
WOD
AMRAP 10 MINS.
LADDER (ADD 1 REP TO EACH, EVERY ROUND)
1 C2B PULLUP (RX+ BAR MUSCLE UP) / MOD: BANDED C2B PULLUP
1 BURPEE
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
5 WEIGHTED RING DIPS / MOD: 7 BANDED OR 8 P-BAR
WOD
42-30-18 REPS FOR TIME OF:
HANG POWER SNATCH 75/55
DOUBLE UNDERS / MOD: SINGLES 90-70-50
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
2RM FRONT SQUAT
WOD
AMRAP 9 MINS.
5 FRONT SQUATS 185/135 / MOD: 70%-75 OF 2RM
15 PUSHUPS
AFTERMATH
TABATA STATIC HANG
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, 1 MIN ON / 1 MIN OFF:
STRICT MUCLES UPS / MOD: STRICT C2B PULLUPS
WOD
FOR TIME WITH A 25 MIN. TIME CAP
800M RUN
1 MIN. REST
600M RUN
1 MIN. REST
400M RUN
1 MIN. REST
200M RUN
1 MIN. REST
1200M RUN
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
3 BENCH PRESSES
WOD
5 ROUNDS, EVERY 2 MINS.
1 ROPE CLIMB (RX+ 2 ROPE CIMBS) / MOD: 6 ROPE KNEE RAISES
20 MED BALL STEPUPS 20/16″, 25/20
AFTERMATH
4 ROUNDS
:40 SEC ON / :20 OFF
TOES TO BAR / MOD: V-UPS
COOL DOWN