STRENGTH / FOUNDATION

14:00:

4-4-4-2-2-2

BACK SQUAT

WOD

3 ROUNDS, 18:00:

*METERS

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

12 BURPEE BOX JUMP 24/20”

–

*METER LIST

400M RUNNER

500/450 ROW-SKI

1000/900 B.ERG

1.2/1.1K ECHO-AB

COOL DOWN

WOD

36X1:00:

1) 2-3 ARM BAR L/R

2) 20-30 SITUP

3) LOW OR HIGH PLANK

4) 3-8 BENCH PRESS

5) 20 ALT. CURL

6) 10 DB ROW OR REVERSE FLY

COOL DOWN

STRENGTH / FOUNDATION

14X1:00:

ODD) POWER CLEAN + FRONT SQUAT

SQUAT CLEAN

EVEN) HSPU* / MOD: PUSHUP

*CHOOSE REPS, STRICT OR KIPPING AND RANGE OF MOTION

WOD

AMRAP 7:00:

3 THRUSTER 95/65

6 C2B PULLUP (RX+ 3 BAR MUP)

*ADD 3 THRUSTERS EACH ROUND

COOL DOWN

BUDDY WOD

*TEAMS OF 2 – REST 3:00 BETWEEN AMRAPS

AMRAP 8:00:

(ALT. EXERCISES)

15 DUBS / 25 SINGLE UNDERS

10 R. SWING

5 BURPEE

AMRAP 8:00:

(SPLIT WORK)

12 BOX JUMP

12 CAL BIKE-SKI-RUNNER

12 MB G2OH

AMRAP 8:00:

(ALT. ROUNDS)

5 DEADLIFT

4 HANG POWER CLEAN

3 JERK

COOL DOWN

STRENGTH / FOUNDATION

12:00:

6-6-4-4-2-2

HIP THRUST

*HOLD LAST REP OF EACH SET

WOD

AMRAP 20:00:

10/8 CAL

10 LOW CARRY DEFICIT LUNGE 40s/30s, 4”

10/8 RING ROW

10/8 PUSHUP

10 LEG LIFT

10 SITUP

COOL DOWN

STRENGTH / FOUNDATION

8X1:00:

2 HANG SNATCH

WOD

10 ROUNDS, 16:00 CAP:

10 WALL BALL 20/14, 10/9’

20 MB TWIST

30 SINGLE UNDERS (RX+ DUBS)

AFTERMATH

2.4K ECHO

2K B.ERG

1K SKI

800M RUNNER

COOL DOWN

STRENGTH / FOUNDATION

16:00:

4 BACK RACK REVERSE LUNGE

+ 2 PAUSE BACK SQUAT

WOD

AMRAP 14:00:

30 T2B

30 DEADLIFT OR SUMO 185/125 (RX+ 225/155)

30 PULLUP (RX+ C2B)

30 DEADLIFT OR SUMO

COOL DOWN

STRENGTH / FOUNDATION

15X:40:

2 STRICT PULLUP

WOD

16:00 CAP:

40 SA HANG SNATCH 50/35

20 BOX JUMP 24/20”

40 SA PUSH PRESS

20 BOX JUMP OVER

40 SA HANG CLEAN AND JERK

20 GOBLET STEPUP OVER

COOL DOWN