STRENGTH / FOUNDATION

14:00:

6 DEFICIT SPLIT SQUAT L/R

9 HEEL ELEVATED SQUAT *1 BP

12+ DOUBLE DB SIDE BEND

WOD

AMRAP 16:00:

12 BOX JUMP OVER 24/20”

8 SA THRUSTER 55/40

6/4 RING DIP (RX+ 4 RING MUP)

COOL DOWN

STRENGTH / FOUNDATION

15:00:

3 ARM BAR L/R

3 THORACIC ROTATION L/R

5 BIRDDOG L/R

5 CAT-COW

8 SA BAND ROW L/R

8 FACEPULL

WOD

20:00 CAP:

(PARTITION AS YOU WISH AND CHOOSE YOUR WEIGHT)

30 HANG POWER SNATCH

50 LATERAL BURPEE

70 T2B

*CALS

–

*CAL LIST

90/70 B.ERG-SKI

60/50 ECHO

70 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 BENCH PRESS

9 PULLAPART

WOD

5 ROUNDS (RX+ 6 ROUNDS), 20:00 CAP:

30 DUBS / MOD: 42 SINGLES

24 DEADLIFT OR SUMO 95/65

18 HANG POWER CLEAN

12 HAND RELEASE PUSHUP

1:00 REST

COOL DOWN

STRENGTH / FOUNDATION

20:00:

5-5-5-3-3-3-2-2-2

BACK SQUAT

WOD

12:00 CAP:

21 PUSH JERK 135/95

15/12 STRICT PULLUP

15 PUSH JERK

12/9 STRICT PULLUP

9 PUSH JERK

9/6 STRIC PULLUP

COOL DOWN

**No 530am & 530pm classes**
Open classes: 630a-730a-9a-12p-430p

STRENGTH / FOUNDATION

15:00:

6 DB PRESS

8 DB ROW OR SA L/R

10 SA TRICEP KICKBACK L/R

12 SCAP PUSHUP

WOD

AMRAP 15:00:

15/12 CAL ROW-B.ERG-SKI

15 WALL BALL 20/14, 10/9′

30 MB TWIST

COOL DOWN

STRENGTH / FOUNDATION

15:00:

10-8-6-4-2s

DEADLIFT OR SUMO OR HIP THRUST

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

AMRAP 20:00:

40 DB HANG SNATCH

20 GOBLET STEPUP

20 BURPEE

COOL DOWN

STRENGTH / FOUNDATION

14:00:

6 BACK RACK REVERSE LUNGE

+ 3 BACK SQUAT

WOD

10 ROUNDS, 16:00 CAP:

3 POWER CLEAN 155/105

3 FRONT SQUAT

6 T2B (RX+ 3 BAR MUP)

COOL DOWN

STRENGTH / FOUNDATION

15:00:

6 DB BENCH PRESS

10 REVERSE FLY

WOD

AMRAP 10:00:

6 BURPEE BOX JUMP 20” (RX+ 24”)

10 HSPU / MOD: DB PUSH PRESS

AFTERMATH

TABATA X10

COOL DOWN