STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

3 KB HIP OPENER L/R

3 INCHWORM + TOE TOUCH

3 CAT-COW

3 BIRDDOG L/R

3 THORACIC ROTATION L/R

BUDDY WOD

24:00 CAP:

600M RUN (TOGETHER)

60 KB SWING

60 BENCH PRESS

600M RUN (TOGETHER)

60 GOBLET SQUAT

60 TTR OR SQUAT THRUST

600M RUN (TOGETHER)

60 WEIGHTED SITUP

60 PUSHUP

COOL DOWN

STRENGTH / FOUNDATION

12X1:00:

CLEAN AND JERK

WOD

AMRAP 12:00:

12 HANG POWER CLEAN 115/85

12 FRONT RACK LUNGE

12 LATERAL BURPEE

AFTERMATH

TABATA X12

COOL DOWN

STRENGTH / FOUNDATION

12:00:

(AIM FOR 4 TO 5 SETS)

3 PAUSE HIP THRUST

6 DEFICIT SPLIT SQUAT L/R

1:00 REST

OR

10 STRAIGHT BAR CURL

10 LAT PULLDOWN

1:00 REST

WOD

8 ROUNDS, 20:00 CAP:

5 C2B PULLUP

10 BOX JUMP 24/20”

15/12 CAL ROW-B.ERG-SKI* 10/7 ECHO OR 200M RUN

COOL DOWN

STRENGTH / FOUNDATION

14:00:

3 STRICT PULLUP

6 DB BENCH PRESS

WOD

AMRAP 8:00:

20 PUSH PRESS WALL BALL 20/14, 10/9’ (RX+ WALL BALL)

10 DEADLIFT OR SUMO 225/155

AFTERMATH

TABATA X12

COOL DOWN

STRENGTH / FOUNDATION

15:00:

5 FRONT SQUAT

WOD

20:00 CAP:

40/32 CAL ROW-B.ERG-SKI

80 DUBS OR 120 SINGLES

10 INCHWORM TO FLOOR OR 5 WALL WALK

30/24 CAL

60 DUBS OR 90 SINGLES

8 INCHWORM TO FLOOR OR 4 WALL WALK

20/16 CAL

40 DUBS OR 60 SINGLES

6 INCHWORM TO FLOOR OR 3 WALL WALK

10/8 CAL

20 DUBS OR 30 SINGLES

4 INCHWORM TO FLOOR OR 2 WALL WALK

COOL DOWN

STRENGTH / FOUNDATION

20X:30:

1 SNATCH

WOD

20:00 CAP:

400M RUN OR 1K BIKE

8 ATL. DB SNATCH 50/35

8 T2B

14 ALT. DB SNATCH

14 T2B

20 ALT. DB SNATCH

20 T2B

400M RUN OR 1K BIKE

20 T2B

20 ALT. DB SNATCH

14 T2B

14 ALT. DB SNATCH

8 T2B

8 ALT. DB SNATCH

400M RUN OR 1K BIKE

COOL DOWN

STRENGTH / FOUNDATION

TABATA X20

BUDDY WOD

TEAMS OF 2 – SPLIT REPS

25:00 CAP:

10 BURPEE

10 MB G2OH

200M RUN* (TOGETHER)

20 BURPEE

20 MB G2OH

400M RUN* (TOGETHER)

30 BURPEE

30 MB G2OH

600M RUN* (TOGETHER)

40 BURPEE

40 MB G2OH

800M RUN* (TOGETHER)

–

*BIKE

.5/.45K

1/.9K

1.5/1.35K

2/1.8K

COOL DOWN

STRENGTH / FOUNDATION

15:00:

3 DEADLIFT OR SUMO

WOD

21-18-15-12-9-6-3, 15:00 CAP:

DB THRUSTER 40s/30s

STEPUP OVER 24/20” (RX+ BOX JUMP OVER)

COOL DOWN