***NO 530am CLASS***

STRENGTH / FOUNDATION

10:00:

BUILD YOUR DEADLIFT

WOD

13 ROUNDS, 26:00 CAP:

1 DEADLIFT OR SUMO

3 LATERAL BURPEE

5 PULLUP

7 PUSHUP

9 SQUAT

11 SITUP

COOL DOWN

STRENGTH / FOUNDATION

14:00:

3-3-3-2-2-2

FRONT SQUAT

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

AMRAP 20:00:

20 BURPEE

100 JUMP ROPE

30 GOBLET SQUAT

100 JUMP ROPE

40 ALT. V-UP

100 JUMP ROPE

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

HANG CLEAN AND JERK

WOD

10 ROUNDS, 20:00 CAP:

2 POWER CLEAN 165/115 (RX+ 205/140)

4 STRICT HSPU (RX+ DEFICIT 4/2”) / MOD: 6 HR PUSHUP

8 LUNGE

COOL DOWN

STRENGTH / FOUNDATION

15:00:

5 ARM BAR L/R

5 DEADBUG L/R

5 HOLLOW ROCK

5 SUPERMAN

5 CAT-COW

5 BIRDDOG L/R

5 SL BRIDGE L/R

WOD

20:00 CAP:

20/15 CAL ROW

25 T2B

25 BOX JUMP 20”

20/15 CAL ROW

20 C2B PULLUP

20 MB STEPUP 70/50

20/15 CAL ROW

15 T2B

15 BOX JUMP

20/15 CAL ROW

10 C2B PULLUP

10 MB STEPUP

COOL DOWN

WOD

30:00, UNBROKEN SETS:

15-25 R. SWING

10-20 SA KB ROW

5-10 BACK SQUAT

1K BIKE OR 400M SKI-RUNNER

10-15 DB BENCH PRESS

20-30 BP OH SITUP

20-30 BP TWIST

(REP AMOUNTS WILL BE INFLUENCED BY WEIGHT CHOICES)

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 PRESS

3 STRICT PULLUP

WOD

3 ROUNDS, 18:00 CAP:

*CALS

15 THRUSTER 95/65

9 PUSH PRESS

2:00 REST

–

*CAL LIST

21/15 SKI-B.ERG

13/10 ECHO

300M RUN

COOL DOWN

STRENGTH / FOUNDATION

15:00:

5-5-5-3-3-3

DEADLIFT OR SUMO

WOD

AMRAP 10:00:

3 POWER SNATCH 135/95

5 LATERAL BURPEE

45 DUBS / MOD: 65 SINGLES

5 LATERAL BURPEE

AFTERMATH

TABATA X10

COOL DOWN

STRENGTH / FOUNDATION

12:00:

12 FACEPULL

12 BAND ROW

12 TRICEP PUSHDOWN

12 LAT PULLDOWN

12 GOBLET CURL

BUDDY WOD

*TEAMS OF 2

AMRAP 9:00

– ALT. ROUNDS –

3 DB CLEAN AND JERK

6 SQUAT THRUST

(REST 2:00)

AMRAP 9:00:

– SPLIT WORK –

18 CAL ROW

30 R. SWING

42 R. TWIST

COOL DOWN