STRENGTH / FOUNDATION

15:00:

3 BACK SQUAT OR DEADLIFT (SUMO)

WOD

21-15-9, 15:00 CAP:

POWER CLEAN 95/65

THRUSTER

PULLUP

DUBS X2 / MOD: SINGLES X3

COOL DOWN

WOD

COMPLETE

10-8-6-4-2(s) HIP THRUST

THEN ON REPEAT,

2:00 BIKE-SKI-RUNNER

4 COSSACK SQUAT L/R

6 SL GOOD MORNING L/R

8 CROSS LUNGE L/R

10 FACEPULL

12 BAND ROW

14 TRICEP PUSHDOWN

16 LAT PULLDOWN

18 ALT. CURL

COOL DOWN

STRENGTH / FOUNDATION

12X:50:

POWER SNATCH

WOD

4 ROUNDS, 16:00 CAP:

8 MB G2SH 70/50

12 HSPU / MOD: HR PUSHUP

16 DB ALT. HANG SNATCH 50/35

20 SITUP

COOL DOWN

STRENGTH / FOUNDATION

14:00:

8 BACK RACK REVERSE LUNGE

WOD

16:00 CAP:

14 BURPEE STEPUP 20”

30/24 CAL ROW-B.ERG-SKI*

14 BURPEE STEPUP

20/16 CAL

14 BURPEE STEPUP

10/8 CAL

14 BURPEE STEPUP

–

*OTHER CAL

24-16-8 RUNNER

19/15-13/10-7/5 ECHO

COOL DOWN

STRENGTH / FOUNDATION

18:00:

8-6-4-2-2-2-4-6-8

BENCH PRESS

10 GORILLA ROW

WOD

AMRAP 12:00:

12 SQUAT

9 T2B

6 PUSH JERK 155/105

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

3 CAT-COW

3 THORACIC ROTATION

3 KB HIP OPENER L/R

3 KANG SQUAT

KB SQUAT STRETCH

BUDDY WOD

*TEAMS OF 2 – ALT. EXERCISES

10 ROUNDS, 25:00 CAP:

10 DB THRUSTER 35s/25s

10 RING ROW

10 DB SQUAT THRUST

10 BOX JUMP

10 PUSHUP

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 HIP THRUST

(PAUSE AND HOLD LAST REP)

WOD

20:00 CAP:

60 BP TWIST 35/25

50 BP G2OH

40 BP OH LUNGE

30 ALT. V-UP

20 BP TWIST

10 INCHWORM TO PLANK

20 BP TWIST

30 ALT. V-UP

40 BP OH LUNGE

50 BP G2OH

60 BP TWIST

COOL DOWN

STRENGTH / FOUNDATION

12X:50:

CLEAN AND JERK

WOD

LADDER 12:00:

1 POWER CLEAN 155/105 (RX+ 185/125)

1 RING DIP (RX+ RING MUP)

1 HAND RELEASE PUSHUP

COOL DOWN