WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
HANG POWER SNATCH / TOUCH & GO POWER SNATCH
FIND 1RM FOR THIS COMBO
WOD
10 ROUNDS FOR TIME:
12 KB DEADLIFTS 70/53
9 RUSSIAN KB SWINGS
6 PUSH JERKS (3 EACH ARM)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
BACK SQUAT
FIND 1RM (BE SURE TO USE SPOTTERS IF YOU AREN’T
EXPERIENCED DUMPING YOUR BAR BEHIND YOU)
WOD
FOR TIME:
400M RUN
40 PUSHUPS
400M RUN
40 HOLLOW ROCKS
400M RUN
40 ALTERNATING ARM/LEG RAISES IN LOW PLANK
400M RUN
40 PUSHUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
8 MINS. TO FIND 1RM POWER CLEAN
THEN, AT 90% OF 1RM DO 1-2 POWER CLEANS EMOM 8 MINS.
WOD
AMRAP 10 MINS.
30 DOUBLE UNDERS / MOD. 50 SINGLES
5 TOES TO BAR
10 PULLUPS
5 TOES TO BAR
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
MUSCLE UP/RING DIP
EMOM 15 MINS.
1-2-3-4-5-1-2-3-4-5-1-2-3-4-5
WOD
5 ROUNDS FOR TIME:
10 PUSHE PRESS 115/75 (RX+135/95)
10 BACK SQUAT
10 BURPEES OVER BAR (2 FOOT TAKE OFF)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
SUMO DEADLIFT
FIND YOUR TOUCH AND GO 5RM
WOD
5 ROUNDS FOR TIME:
15 POWER CLEANS 115/75 (RX+135/95)
200M RUN
AFTERMATH
UP TO 50 STRICT PULLUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
30 MIN. TIME CAP:
PUSH PRESS 5-5-5; START AT 70% OF 1RM PP
PUSH JERK 3-3-3-3-3; START AT 80% OF 1RM PJ
SPLIT JERK 1-1-1; START AT 90% OF 1RM SJ
WOD
FOR TOTAL REPS OF AMRAP AND TABATA
AMRAP 7 MINS.
9 BURPEES
1 ROPE CLIMB / MOD. 2 ASCENTS HAND OVER HAND FROM FLOOR)
THEN, REST 1 MIN. BEFORE TABATA SITUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
FOR TIME:
50 WALL BALLS 10′ 20/14
50 JUMPING PULLUPS (BAR MIDWAY BETWEEN WRITST-ELBOW)
50 BOX JUMPS / STEPUPS 20″
REST 2 MINS.
50 WALL BALLS
50 TOES TO BAR
50 DOUBLE UNDERS / MOD. 100 SINGLE UNDERS
REST 2 MINS.
50 WALL BALLS
50 SINGLE ARM KB PUSH PRESS 35/25 (25 EACH ARM)
50 KB SWINGS 35/25
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
FRONT SQUAT
FIND 10 REP MAX, THEN EVERY TWO MINS. DO 5 REPS FOR 3 SETS
WOD
ISABEL
FOR TIME:
30 SNATCHES 135/95
OR
RANDY
FOR TIME:
75 POWER SNATCHES 75/55
AFTERMATH
FOR TIME:
800M RUN
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
BENCH PRESS
AT 80% OF 1RM, EVERY TWO MINS. GO FOR MAX REPS
WOD
JACKIE
FOR TIME:
1000M ROW
50 THRUSTERS 45
30 PULLUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
PULLUP OR ROPE CLIMB PRACTICE
1RM STRICT OR 5X5 STRICT
KIPPING PRACTICE OR BUTTERFLY PRACTICE
ROPE CLIMB LEGLESS OR IMPROVE EFFICIENCY WITH LEGS
WOD
21-15-9 REPS FOR TIME:
DB CLEAN THRUSTERS 35’s/25’s
STRICT TOES TO BAR
COOL DOWN