STRENGTH / FOUNDATION

15:00:

10-10-10-5-5-5

HIP THRUST

WOD

AMRAP 20:00:

10 CAL

5 SITUP

5 STEPUP 24/20”

10 INCHWORM TO FLOOR

*ADD 5 REPS TO SITUP AND STEPUP ONLY, EVERY ROUND

COOL DOWN

STRENGTH / FOUNDATION

20X:30:

POWER SNATCH

WOD

5 ROUNDS, 16:00 CAP:

28 DUBS / MOD: 42 SINGLES

21 KB SWING 53/35

14 SA OHL

7 GOBLET SQUAT

COOL DOWN

STRENGTH / FOUNDATION

15:00:

POWER CLEAN + HANG POWER CLEAN + 2 FRONT SQUAT

WOD

21-15-9, 15:00 CAP:

PULLUP (RX+ C2B)

BURPEE

POWER CLEAN 135/95

COOL DOWN

STRENGTH / FOUNDATION

TABATA X24

(CHOOSE UP TO 4 MOVEMENTS)

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

AMRAP 24:00:

30/24 CAL ROW-B.ERG-SKI

20 MB G2SH

30 BP OH SITUP

20 RING ROW

COOL DOWN

STRENGTH / FOUNDATION

14:00:

6 DEFICIT SPLIT SQUAT L/R

9 HEEL ELEVATED SQUAT *1 BP

12+ DOUBLE DB SIDE BEND

WOD

AMRAP 16:00:

12 BOX JUMP OVER 24/20”

8 SA THRUSTER 55/40

6/4 RING DIP (RX+ 4 RING MUP)

COOL DOWN

STRENGTH / FOUNDATION

15:00:

3 ARM BAR L/R

3 THORACIC ROTATION L/R

5 BIRDDOG L/R

5 CAT-COW

8 SA BAND ROW L/R

8 FACEPULL

WOD

20:00 CAP:

(PARTITION AS YOU WISH AND CHOOSE YOUR WEIGHT)

30 HANG POWER SNATCH

50 LATERAL BURPEE

70 T2B

*CALS

–

*CAL LIST

90/70 B.ERG-SKI

60/50 ECHO

70 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 BENCH PRESS

9 PULLAPART

WOD

5 ROUNDS (RX+ 6 ROUNDS), 20:00 CAP:

30 DUBS / MOD: 42 SINGLES

24 DEADLIFT OR SUMO 95/65

18 HANG POWER CLEAN

12 HAND RELEASE PUSHUP

1:00 REST

COOL DOWN

STRENGTH / FOUNDATION

20:00:

5-5-5-3-3-3-2-2-2

BACK SQUAT

WOD

12:00 CAP:

21 PUSH JERK 135/95

15/12 STRICT PULLUP

15 PUSH JERK

12/9 STRICT PULLUP

9 PUSH JERK

9/6 STRIC PULLUP

COOL DOWN