STRENGTH / FOUNDATION

TABATA X24, :20 ON / :10 OFF:

1) WALL SIT OR SQUAT HOLD @90

2) PLANK OR HS HOLD

3) STATIC HANG

WOD

AMRAP 12:00:

12 WALL BALL 20/14, 10/9’

12 KB SWING 53/35

12/10 CAL ROW-B.ERG-SKI-RUNNER(10)

AFTERMATH

TABATA X12

COOL DOWN

***NO 530am/pm CLASSES***

(630-730-9-430)

STRENGTH / FOUNDATION

14:00:

10-8-6-4-2-2-2

DB FLOOR PRESS

10 PULLAPART

WOD

16:00 CAP:

50-40-30-20-10 SITUP

25-20-15-10-5 PULLUP

75-60-45-30-15 DUBS / MOD: SINGLES +20

COOL DOWN

STRENGTH / FOUNDATION

16:00:

10-8-8-6-6-4-4-2

BACK SQUAT

WOD

21-15-9-6-3, 14:00 CAP:

POWER SNATCH 95/65

LATERAL BURPEE

COOL DOWN

STRENGTH / FOUNDATION

12:00:

10 FACEPULL

12 BAND ROW

14 TRICEP PUSHDOWN

16 LAT PULLDOWN

18 ALT. CURL

OR

10-8-6-4-2

HIP THRUST

(PAUSE AND HOLD LAST REP EACH SET)

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

AMRAP 20:00:

20 R. SWING

20 CAL ROW OR B.ERG

20 TTR OR TOES TO RIG

20 MB G2SH

20 SQUAT THRUST

COOL DOWN

STRENGTH / FOUNDATION

15:00:

1:00 CARDIO

3 ARM BAR L/R

5 BANDED WALK L/R/F/B

7 BANDED SQUAT

WOD

5X3:00:

7 HANG POWER CLEAN

5 PUSH JERK

3 FRONT SQUAT

1 THRUSTER

(FOR THOSE SCORING) 7-5-3-1 IS COMPLETED UNBROKEN – SCORE IS HEAVIEST SUCCESSFUL WEIGHT

*MUST START SET WITHIN FIRST :10 OF 3:00.

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

2 PRESS

2 STRICT PULLUP

WOD

AMRAP 18:00:

12 T2B (RX+ 6 BAR MUP)

40 DUBS / MOD: 60 SINGLES

20 LUNGE

*METERS

–

*METER LIST

300/270 SKI

600/540 B.ERG

.75/.67K ECHO

250 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

12:00:

4 SPLIT SQUAT L/R

WOD

AMRAP 12:00:

6 DEADLIFT OR SUMO 225/155 (RX+ 275/185)

10 RING ROW

14 BOX JUMP 24/20”

AFTERMATH

TABATA X12

COOL DOWN

STRENGTH / FOUNDATION

14:00:

5 FLOOR PRESS

10 REVERSE FLY

WOD

20:00 CAP:

*CALS

50 BP OH SITUP 25/15

40 DB ALT. HANG SNATCH 50/35

30/20 HAND RELEASE PUSHUP

40 DB ALT. HANG CLEAN AND JERK

50 BP TWIST

*CALS

–

*CAL LIST

60/50 ROW-B.ERG

50/40 SKI

45 RUNNER

38/30 ECHO

COOL DOWN