WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
1 DEADLIFT (BE SMAHT!)
WOD
AMRAP 10 MINS.
LADDER (ADD 1 REP TO EACH, EVERY ROUND)
1 OVERHEAD SQUAT 75/55 (RX+ 95/65)
1 BURPEE
AFTERMATH
FOR TIME:
500M ROW SPRINT
400M RUN SPRINT
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
21-15-9 REPS FOR TIME OF:
CLEAN & JERKS 75/55 (RX+115/75)
CALORIE ROW
THEN, REST 5 MINS.
FOR TIME:
22 TOES TO BAR
22 CLEAN & JERKS 95/65
22 CAL ROW
*RECORD BOTH TIMES
AFTERMATH
2 ROUNDS
20 GOOD MORNINGS
20 BRIDGES
20 SCORPION STRETCHES
20 LEG OVER STRETCHES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
2 WEIGHTED PULLUPS / MOD: 5 BANDED PULLUPS OR RACKED BAR
WOD
5 ROUNDS FOR TIME:
9 PULLUPS (RX+ C2B) / MOD: JUMPING PULLUPS (NO BANDS, NO STRICT)
15 RUSSIAN KB SWINGS 53/35 (RX+ 70/53)
21 SQUATS
AFTERMATH
20/15 CALS ON THE BIKE (SPRINT!)
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
FOR TIME:
50 DOUBLE UNDERS / MOD: 100 SINGLES
50 SITUPS
1 MIN. REST
40 MOUNTAIN CLIMBERS
40 V-UPS
1 MIN. REST
30 TUCK JUMPS
30 HOLLOW ROCKS
1 MIN. REST
REPEAT ABOVE AT HALF THE REPS AND HALF THE REST TIME
AFTERMATH:
2 ROUNDS
20 GOOD MORNINGS
20 BRIDGES
20 SCORPION STRETCHES
20 LEG OVER STRETCHES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
5 PRESSES AT 80-85%
WOD
AMRAP 15 MINS.
10 HANDSTAND PUSHUPS / MOD: DB PUSH PRESS 45’s/30’s
10 POWER SNATCHES 95/65 (RX+ 115/75)
20 WALL BALLS 10′, 20/14
AFTERMATH
FOR TIME:
250M ROW SPRINT OR
200M RUN SPRINT
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
DANIEL
FOR TIME:
50 PULLUPS / MOD. JUMPING PULLUPS IF YOU CAN’T KIP
400M RUN
21 THRUSTERS 95/65
800M RUN
21 THRUSTERS 95/65
400M RUN
50 PULLUPS / MOD. JUMPING PULLUPS IF YOU CAN’T KIP
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
6 SETS, EVER 2 MINS:
1 HANG SQUAT CLEAN + 1 FRONT SQUAT + 1 POWER CLEAN
WOD
AMRAP 15 MINS:
200M RUN
15 KB SUMO DEADLIFT HIGH PULLS 70/53
20 HOLLOW ROCKS
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
5 ROUNDS FOR MAX REPS:
1 MIN. BENCH PRESS 185/120 / MOD: 70-75%
1 MIN. REST
1 MIN. MUSCLE UPS / MOD: STRICT C2B PULLUPS, USE A BAND IF YOU CAN’T DO 5
1 MIN. REST
AFTERMATH
4 ROUNDS OF:
:40 SEC. ON / :20 SEC. OFF
BURPEES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
3 SETS, EVERY 4 MINS:
10 BACK SQUATS; START AT 60%
WOD
3 ROUNDS OF:
1 MIN. EACH EXERCISE, 1 MIN. REST BETWEEN ROUNDS
CALORIE ROW
DOUBLE UNDERS / MOD. SINGLES (DIVIDE BY 2)
KB RUSSIAN TWISTS 35/25
CALORIE BIKE (NO SITTING WHILE PEDDLING)
INCH WORMS (NO PUSHUP)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
1 POWER SNATCH + 3 BURPEES
WOD
10-20-30 REPS FOR TIME OF:
OVERHEAD LUNGES 75/55 (RX+ 95/65)
HAND RELEASE PUSHUPS
COOL DOWN