STRENGTH / FOUNDATION

15:00:

5-5-4-4-3-3-2

BACK SQUAT

WOD

20:00 CAP:

50-40-30-20 SITUP

40-30-20-10 R. SWING 70/53

30-20-10-5 BURPEE

COOL DOWN

BUDDY WOD

*TEAMS OF 2 – ALT. EXERCISES

AMRAP 30:00:

10/8 CAL ROW OR 9/7 CAL BIKE

10 BENCH PRESS 135/85

6 MB G2SH 70/50

10 BOX JUMP 20”

6 MB G2OH

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

1 POWER SNATCH + 1 HANG POWER SNATCH + 1 OHS

WOD

AMRAP 6:00:

4 HAND RELEASE PUSHUP (RX+ HSPU)

8 FRONT RACK LUNGE 115/80

4 T2B (RX+ BAR MUP)

REST 3:00:

AMRAP 6:00:

4 HANG POWER SNATCH

4 FRONT SQUAT (RX+ OHS)

24 DUBS / MOD: 36 SINGLES

COOL DOWN

STRENGTH / FOUNDATION

8X1:30:

8 LOW CARRY DB STEPUP 20” (ACROSS)

WOD

6 ROUNDS, 20:00 CAP:

8 DB PRESS 35s/25s

10 DB HANG MUSCLE CLEAN

12 PUSH PRESS WALL BALL 20/14, 10/9’

*CALS (RX+ SKI)

–

CAL LIST

14/12 B.ERG

12/10 AB (RX+ SKI)

10/8 ECHO

14 RUNNER

COOL DOWN

***REMINDER (ONLY CLASSES) ***630a***730a***845a***

WOD

20:00 CAP:

10 POWER CLEAN 155/105 (RX+ 185/135)

30 SQUAT

8 POWER CLEAN

30 SQUAT

6 POWER CLEAN

30 SQUAT

4 POWER CLEAN

30 SQUAT

2 POWER CLEAN

REST 2:00:

THEN, 21-15-9

LATERAL BURPEE

DEADLIFT OR SUMO

AFTERMATH

TABATA X24

COOL DOWN

STRENGTH / FOUNDATION

8X1:15:

3 HSPU + 4 DB ROW

OR 3 DB SEATED PRESS + 4 PLANK ROW

WOD

7 ROUNDS, 21:00 CAP:

14/12 CAL ROW / MOD: 11/9 OTHER

10 PULLUP

10 DB FLOOR PRESS 50s/35s

14 V-UP

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

5 BIRDDOG L/R

5 REVERSE LEG LIFT L/R

5 CAT-COW

:20 SIDE PLANK L/R

:20 V-HOLD

:20 BRIDGE HOLD

BUDDY WOD

TEAMS OF 2 – ALT. ROUNDS

AMRAP 20:00:

*BIKE METERS

6 DEADLIFT

4 HANG POWER CLEAN

2 PUSH JERK OR FRONT SQUAT

–

*METER LIST

400/350 B.ERG

.5/.45K ECHO

500/450 AB

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

1 BACK SQUAT (ACROSS)

WOD

AMRAP 15:00:

50 DUBS / MOD: 75 SINGLES

12/8 RING DIP (RX+ 7 RING MUP)

12/9 CAL ECHO OR 14/11 AB OR 16/13 B.ERG

COOL DOWN