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

STRENGTH / FOUNDATION

15:00:

5 ARM BAR L/R

5 KB HIP OPENER L/R

5 BIRDDOG L/R

5 CAT-COW

5 THORACIC ROTATION L/R

WOD

AMRAP 20:00:

20 DB SITUP 30/20

20 R. SWING 70/53

20 ALT. V-UP

20 REVERSE LUNGE

20 RING ROW

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

POWER CLEAN + PUSH PRESS + PUSH JERK

WOD

15:00 CAP – DO A THEN B OR B THEN A:

A)

15 MB G2OH 70/50

*CALS

15 MG G2OH

B)

*HALF CALS

30 MB G2OH

*HALF CALS

–

*CAL LIST

30/24 B.ERG-SKI

24 RUNNER

20/16 ECHO

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 PRESS

6 BENTOVER ROW

WOD

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

DB THRUSTER 40s/30s

PULLUP

21 DUBS / MOD: 33 SINGLES

COOL DOWN

STRENGTH / FOUNDATION

15:00:

3 ARM BAR L/R

3 KB HIP OPENER L/R

3 JEFFERSON CURL

5 PALLOF PRESS L/R

5 PALLOF TWIST L/R

5 SA ROW L/R

10 FACEPULL

20 SIDEBEND

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

25:00 CAP:

1000M ROW

50 PUSHUP

50 KB SWING

800M ROW

40 PUSHUP

40 KB SWING

600M ROW

30 PUSHUP

30 KB SWING

400M ROW

20 PUSHUP

20 KB SWING

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 BACK SQUAT

WOD

AMRAP 21:00:

*CALS

15 V-UP

12 DB HANG CLEAN AND JERK 55/40

9 GOBLET SQUAT

6 INCHWORM TO FLOOR (RX+ 3 WALL WALK TO PLATES)

(RX+ 3,9,12,15,CALS)

–

*CAL LIST

18/14 ROW-B.ERG-SKI

14 RUNNER

12/10 AB

10/8 ECHO

COOL DOWN

STRENGTH / FOUNDATION

15:00:

4 FLOOR PRESS

6 FRONT RAISE + 6 LATERAL RAISE

WOD

15X1:00:

1) 1-2 ROPE CLIMB OR 6-10 RING ROW OR 4-6 STRICT PULLUP

2) MB G2SH + 2 STEPUP 20”

3) BOX JUMP OR SQUAT THRUST

COOL DOWN