240 Boston Street, Topsfield, MA 01983
STRENGTH / FOUNDATION
10X1:00:
2 HANG SQUAT CLEAN
WOD
16:00 CAP:
10-8-6-4-2
CLEAN AND JERK 155/105 (RX+ 185/125)
40-35-30-25-20
SITUP
COOL DOWN
12:00:
4 DB SEATED PRESS
8 DB FLOOR PRESS
12 PULLAPART
BUDDY WOD
*TEAMS OF 2 – SPLIT WORK
3 ROUNDS, 24:00 CAP:
50 R. SWING
30/24 CAL CONCEPT 2 (20/16 ECHO)
50 PUSH PRESS WALL BALL
50 ALT. V-UP
15:00:
3 BACK SQUAT OR DEADLIFT (SUMO)
21-15-9, 15:00 CAP:
POWER CLEAN 95/65
THRUSTER
PULLUP
DUBS X2 / MOD: SINGLES X3
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
12X:50:
POWER SNATCH
4 ROUNDS, 16:00 CAP:
8 MB G2SH 70/50
12 HSPU / MOD: HR PUSHUP
16 DB ALT. HANG SNATCH 50/35
20 SITUP
14:00:
8 BACK RACK REVERSE LUNGE
14 BURPEE STEPUP 20”
30/24 CAL ROW-B.ERG-SKI*
14 BURPEE STEPUP
20/16 CAL
10/8 CAL
–
*OTHER CAL
24-16-8 RUNNER
19/15-13/10-7/5 ECHO
18:00:
8-6-4-2-2-2-4-6-8
BENCH PRESS
10 GORILLA ROW
AMRAP 12:00:
12 SQUAT
9 T2B
6 PUSH JERK 155/105
3 ARM BAR L/R
3 CAT-COW
3 THORACIC ROTATION
3 KB HIP OPENER L/R
3 KANG SQUAT
KB SQUAT STRETCH
*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
