STRENGTH / FOUNDATION

12:00:

5 FRONT SQUAT

WOD

3 ROUNDS, 20:00 CAP:

400M RUN / MOD: 1100/1000M BIKE

15 POWER CLEAN 115/85

12 FRONT RACK LUNGE

9 POWER SNATCH

COOL DOWN

STRENGTH / FOUNDATION

12:00:

10 PALLOF PRESS L/R

10 BAND TWIST L/R

10 GORILLA ROW

10 SCAP PUSHUP

5 CAT-COW

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

24:00 CAP:

1000M ROW

50 DB FLOOR PRESS 45s/30s

50 SQUAT THRUST

800M ROW

50 SQUAT THRUST

50 DB FLOOR PRESS

600M ROW

200 SINGLE UNDER

400M ROW

200 SINGLE UNDER

COOL DOWN

STRENGTH / FOUNDATION

15:00:

8 BACK SQUAT

WOD

AMRAP 15:00:

14/12 CAL ROW / MOD: 12/9 CAL BIKE OR SKI

14 T2B (RX+ 7 BAR MUP)

200M RUN / MOD: 550M BIKE

14 KB SWING 53/35 (RX+ 70/53)

COOL DOWN

WOD

30-20-10-15-10-5, 16:00 CAP:

HSPU / MOD: DB/KB PUSH PRESS 35s/25s

BOX JUMP OVER 24/20”

AFTERMATH

TABATA X24

1) SITUP

2) DB DEAD BUG *LEGS ONLY

3) BRIDGE HOLD

COOL DOWN

STRENGTH / FOUNDATION

12:00:

DEADLIFT + HANG POWER CLEAN + THRUSTER

WOD

10 ROUNDS, 18:00 CAP:

9 DEADLIFT OR SUMO 135/95

6 HANG POWER CLEAN

3 THRUSTER

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

3 TURKISH SITUP OR GETUP L/R

3 SA RING ROW L/R

3 INCHWORM TO COBRA

6 CAT-COW

WOD

3 ROUNDS, 20:00 CAP:

6/5 STRICT PULLUP

13/10 PUSHUP

20 SQUAT

*20/15 CAL BIKE OR SKI OR (20)RUNNER

20 SQUAT

13/10 PUSHUP

6/5 STRICT PULLUP

1:00 REST

*YOU MAY ROTATE MACHINES ROUND TO ROUND AND USE WHAT’S AVAILABLE – AKA – FIRST COME FIRST SERVE

COOL DOWN

STRENGTH / FOUNDATION

12:00:

6 BENCH PRESS

12 PULLAPART

WOD

AMRAP 16:00:

12-8-4

SA DEVILS PRESS 50/35

SA OHL

20 DUBS / MOD: 40 SINGLES

COOL DOWN

REMINDER: TODAY’S CLASS IS AT 8:30am.

STRENGTH / FOUNDATION

12:00:

3 BOX SQUAT

BUDDY WOD

*TEAMS OF 2 – ALT. EXERCISES

AMRAP 20:00:

10 WALL BALL

10/8 CAL

10/8 PUSHUP

10 R. SWING

10 SITUP

COOL DOWN