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

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