WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
EVERY :30 SEC. X21 SETS (FROM THE FLOOR)
1 P. CLEAN & PUSH PRESS X7 SETS (ACROSS)
EXTRA :30 SEC. TO ADD WEIGHT
1 P. CLEAN & PUSH JERK X7 SETS (ACROSS)
EXTRA :30 SEC. TO ADD WEIGHT
1 P. CLEAN & SPLIT JERK X7 SETS (ACROSS)
WOD
:20 SEC. ON / :10 SEC. OFF
UNTIL YOU COMPLETE 100 THRUSTERS 95/65
FINISH IN AS FEW TABATA ROUNDS AS POSSIBLE
AFTERMATH
100 SITUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
FRONT SQUAT
EVERY 2 MINS. 3 REPS X7 SETS; START AT 80%
(2 WEEKS AGO ON 7/6; E2 MINS. 3 REPS + PAUSE X7 SETS: START AT 70%)
WOD
4 ROUNDS FOR TIME:
400M RUN
15 RING DIPS
20/15 CALORIE ROW
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
AMRAP 20 MINS.
10 PULLUPS (RX+ C2B)
6 DB POWER CLEANS 45’s/30’s (RX+ 55’s/40’s)
4 DB POWER SNATCH LEFT 45/30 (RX+ 55/40)
4 DB POWER SNATCH RIGHT
1 ROPE CLIMB (RX+ 2 ROPE CLIMBS)
AFTERMATH
EMOM 10 MINS.
2 SNATCH PULLS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
SUMO DEADLIFT
EVERY 2 MINS. 2 REPS X5 SETS (ACROSS)
WOD
AMRAP 10 MINS.
10 SQUATS
30 DOUBLE UNDERS / MOD. 60 SINGLES
ADD 5 SQUATS EVERY ROUND
AFTERMATH
EMOM 7 MINS.
2 CLEAN PULLS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
BENCH PRESS
EVERY 2 MINS. 2 REPS X5 SETS (ACROSS)
WOD
3 ROUNDS FOR TIME:
40 RUSSIAN KB SWINGS 35/25
20 KB STEPUPS 35/25, 20″
30 PUSHUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
PART 1
3 CYCLES
3 MINS. ON / 1 MIN. OFF; START WHERE YOU LEFT OFF
AMRAP:
10 PUSH PRESS 75/55
10 BACK SQUAT 75/55
10 HANG POWER SNATCH 75/55
10 FRONT SQUAT 75/55
THEN, REST 5 MINS.
PART 2
FOR TIME:
1000M ROW
800M RUN
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
STRICT OR KIPPING PULLUPS OR ROPE CLIMB PRACTICE
EMOM 10 MINS.
STRICT 10X5
KIPPING 5-6-7-8-9-10-9-8-7-6-5
ROPE CLIMBS 1-2-1-2-1-2-1-2-1-2
WOD
5 ROUNDS FOR TIME:
4 WALL CLIMBS
8 LOW CARRY DB WALKING LUNGES 55’s/40’s (RX+ 70’s/ 53’s)
AFTERMATH:
TABATA BIKE, ROW OR JUMP ROPE
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
SNATCH
EVERY 90 SEC. X7 SETS; START AT 60% OF 1RM SNATCH
POWER SNATCH + TOUCH & GO + HANG
WOD
AMRAP 12 MINS:
15 WALL BALLS 10′, 20/14
7 RENEGADE ROWS 55’s/35’s
AFTERMATH:
TABATA SITUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
25 MIN. TIME CAP:
BACK SQUAT
FIND 3RM; DON’T FORGET A SPOTTER OR 2 IF YOU NEED
WOD
6 ROUNDS FOR TIME:
15 V-UPS
10 BOX JUMP OVERS 24/20
15 DB DEADLIFTS 55’s/40’s (RX+ 70’s/53’s)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
PRESS OR HANDSTAND PUSHUP
5-3-1-1-3-5; START AT 80%
WOD
AMRAP 20 MINS:
10 CHEST TO BAR PULLUPS (RX+ BAR MUSCLE UP)
10 HANG POWER CLEANS 115/75 (RX+ 155/105)
400M RUN
COOL DOWN