**No 530am & 530pm classes**
Open classes: 630a-730a-9a-12p-430p

STRENGTH / FOUNDATION

15:00:

6 DB PRESS

8 DB ROW OR SA L/R

10 SA TRICEP KICKBACK L/R

12 SCAP PUSHUP

WOD

AMRAP 15:00:

15/12 CAL ROW-B.ERG-SKI

15 WALL BALL 20/14, 10/9′

30 MB TWIST

COOL DOWN

STRENGTH / FOUNDATION

15:00:

10-8-6-4-2s

DEADLIFT OR SUMO OR HIP THRUST

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

AMRAP 20:00:

40 DB HANG SNATCH

20 GOBLET STEPUP

20 BURPEE

COOL DOWN

STRENGTH / FOUNDATION

14:00:

6 BACK RACK REVERSE LUNGE

+ 3 BACK SQUAT

WOD

10 ROUNDS, 16:00 CAP:

3 POWER CLEAN 155/105

3 FRONT SQUAT

6 T2B (RX+ 3 BAR MUP)

COOL DOWN

STRENGTH / FOUNDATION

15:00:

6 DB BENCH PRESS

10 REVERSE FLY

WOD

AMRAP 10:00:

6 BURPEE BOX JUMP 20” (RX+ 24”)

10 HSPU / MOD: DB PUSH PRESS

AFTERMATH

TABATA X10

COOL DOWN

STRENGTH / FOUNDATION

15:00:

5 ARM BAR L/R

5 KB HIP OPENER L/R

5 BIRDDOG L/R

5 CAT-COW

5 THORACIC ROTATION L/R

WOD

AMRAP 20:00:

20 DB SITUP 30/20

20 R. SWING 70/53

20 ALT. V-UP

20 REVERSE LUNGE

20 RING ROW

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

POWER CLEAN + PUSH PRESS + PUSH JERK

WOD

15:00 CAP – DO A THEN B OR B THEN A:

A)

15 MB G2OH 70/50

*CALS

15 MG G2OH

B)

*HALF CALS

30 MB G2OH

*HALF CALS

–

*CAL LIST

30/24 B.ERG-SKI

24 RUNNER

20/16 ECHO

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 PRESS

6 BENTOVER ROW

WOD

3-6-9-12-15-18, 15:00 CAP:

DB THRUSTER 40s/30s

PULLUP

21 DUBS / MOD: 33 SINGLES

COOL DOWN

STRENGTH / FOUNDATION

15:00:

3 ARM BAR L/R

3 KB HIP OPENER L/R

3 JEFFERSON CURL

5 PALLOF PRESS L/R

5 PALLOF TWIST L/R

5 SA ROW L/R

10 FACEPULL

20 SIDEBEND

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

25:00 CAP:

1000M ROW

50 PUSHUP

50 KB SWING

800M ROW

40 PUSHUP

40 KB SWING

600M ROW

30 PUSHUP

30 KB SWING

400M ROW

20 PUSHUP

20 KB SWING

COOL DOWN