STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

3 KB HIP OPENER L/R

5 BIRDDOG L/R

5 CAT-COW

8 PLANK TOE TOUCH

8 SL BRIDGE L/R

WOD

20:00 CAP:

METERS*

42 KB SWING 53/35 (RX+ 70/53)

21 GOBLET SQUAT

30 KB SWING

15 GOBLET SQUAT

18 KB SWING

9 GOBLET SQUAT

METERS*

–

*OTHER

800 RUN

1000/900 ROW

2000/1800 B.ERG

2.4/2.1K ECHO

COOL DOWN

STRENGTH / FOUNDATION

14:00:

6 DB FLOOR PRESS

3 STRICT PULLUP

WOD

20:00 CAP:

75-60-45-30-15 DUBS / MOD: SINGLES +25

50-40-30-20-10 LUNGE

25-20-15-10-5 T2B

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 BACK SQUAT

WOD

4 ROUNDS, 20:00 CAP:

20 ALT. DB SNATCH 50/35

*METERS

10 LATERAL BURPEE

–

*METER LIST

400 RUN

500/450 SKI

1000/900 B.ERG

1.2/1K ECHO

COOL DOWN

STRENGTH / FOUNDATION

12:00:

10-8-6-4-2

HIP THRUST OR DEADLIFT

BUDDY WOD

*TEAMS OF 2 – SPLIT REPS

AMRAP 20:00:

100 JUMP ROPE

40 KB SWING

20 BOX JUMP

40 PUSH PRESS WALL BALL

200M RUN OR 450M BIKE OR 225M SKI (TOGETHER)

COOL DOWN

STRENGTH / FOUNDATION

6X1:20:

2 SNATCH GRIP DEADLIFT + 2 HANG SNATCH

WOD

22:00 CAP:

24 HSPU / MOD: SQUAT THRUST

24 POWER CLEAN 135/95

600M RUN OR 1.5/1.3K BIKE

18 HSPU

18 POWER CLEAN

400M RUN OR 1/.9K BIKE

12 HSPU

12 POWER CLEAN

200M RUN OR .5/.45K BIKE

6 HSPU

6 POWER CLEAN

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 BENCH PRESS

10 GORILLA ROW

WOD

AMRAP 20:00:

30 (ODD) SQUAT – (EVEN) SITUP

20 (ODD) DB PLANK ROW – (EVEN) DB FLOOR PRESS 40s/25s

10/8 CAL (ANY)

COOL DOWN

STRENGTH / FOUNDATION

12:00:

10 QUAD DOMINANT TOUCH DOWN L/R

10 HIP DOMINANT TOUCH DOWN L/R

5-10 HAMSTRING CURL ON ROWER OR ELEVATED BRIDGE

5 BANDED WALK L/R/F/B

WOD

32X :20 ON / :10 OFF:

*COMPLETE 8 ROUNDS OF EACH MOVEMENT BEFORE THE NEXT

TABATA CAL (CHOOSE MACHINE FOR TOTAL CALS)

TABATA PULLUP OR T2B OR MUP (CHOOSE MOVEMENT FOR TOTAL REPS)

TABATA MB G2OH (CHOOSE WEIGHT FOR TOTAL REPS)

TABATA BP DEADBUG NON-STATIC (CHOOSE WEIGHT FOR TOTAL REPS)

COOL DOWN

STRENGTH / FOUNDATION

14:00:

2 FRONT SQUAT

WOD

5 ROUNDS, 16:00 CAP:

10 BURPEE TO TARGET

10 DB THRUSTER 35s/25s

10 DB STEPUP OVER 24/20”

COOL DOWN