STRENGTH / FOUNDATION

6X1:20:

3 TEMPO LEG ASSISSTED C2B PULLUP 3:3

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

AMRAP 20:00:

1000/900M ROW

50 THRUSTER 45/35

30 SQUAT THRUST

COOL DOWN

WOD

AMRAP 12:00:

6 BOX JUMP OVER 24/20” (RX+ 30/24”)

8 HSPU / MOD: DB PRESS OR HR PUSHUP OR BOX HSPU

10 V-UP

*ADD 2 V-UPS EVERY ROUND

STRENGTH / FOUNDATION

16X1:00:

1) 6 SL RDL L/R

2) 10-12 DB ROLLOVER TRICEP EXT. ON FLOOR

3) 6 HIP THRUST

4) 10-12 DB CHEST FLY ON FLOOR

COOL DOWN

STRENGTH / FOUNDATION

14:00:

3 ARM BAR L/R

5 BIRDDOG L/R

5 CAT-COW

5 INCHWORM TO COBRA

10 SCORPION

10 COSSACK SQUAT

15 R. SWING

WOD

10 ROUNDS, 16:00 CAP:

3 POWER SNATCH 135/95

6 BURPEE

9 WALL BALL 20/14, 10/9’

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ZOMBIE OR GENIE SQUAT

WOD

16:00 CAP:

30-60-90-120

DUBS / MOD: SINGLES +30

20-16-12-8

FRONT RACK LUNGE 115/85 (RX+ OHL)

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 BENCH PRESS

10 PULLAPART

WOD

5 ROUNDS, 20:00 CAP:

10 DEADLIFT OR SUMO 205/145 (RX+ 255/175)

*CAL

10/7 RING DIP

–

*CAL LIST

16/13 B.ERG

14/11 AB-SKI

12/9 ECHO

15 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

20X:30:

1 POWER CLEAN (ACROSS)

WOD

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

DB JERK 50s/35s

C2B PULLUP

DB SQUAT

T2B (RX+ BAR MUP)

COOL DOWN

STRENGTH / FOUNDATION

12:00:

2 BOX SQUAT

BUDDY WOD

*TEAMS OF 2 – ALT. ROUNDS OR ALT. EXERCISES

AMRAP 20:00:

4 HR PUSHUP

8 WALL BALL 20/14, 10/9’

16 DUBS / MOD: 24 SINGLES

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 TEMPO BRIDGE FLOOR PRESS 3:1

WOD

AMRAP 9:00:

9 KB/DB DEADLIFT 55s/40s (RX+ 70s/53s)

6 LOW CARRY REVERSE LUNGE

3 BURPEE PULLUP (RX+ BURPEE RING MUP)

AFTERMATH

TABATA X12

COOL DOWN