STRENGTH / FOUNDATION

12:00:

3 FRONT SQUAT OR OHS

WOD

4 ROUNDS, 20:00 CAP:

15 POWER SNATCH 75/55

15 BURPEE

400M RUN OR 1K BIKE

COOL DOWN

UPPER BODY

15X:45:

1) 7 REVERSE FLY

2) 5 TEMPO DB DIAMOND PRESS (3:3)

3) 3 TEMPO RING ROW (3:3)

LOWER BODY

15X:45:

1) 16 R. SWING

2) 6 CURTSY SQUAT L/R

3) 4 SL RDL L/R

AFTERMATH

8X:45:

1) CHOICE

2) CHOICE

COOL DOWN

STRENGTH / FOUNDATION

10:00:

3 ARM BAR L/R

3 KB HOLD DEADBUG L/R

3 KB HIP OPENER L/R

3 CAT-COW

3 BIRDDOG L/R

3 THORACIC ROTATION L/R

WOD

25:00 CAP:

*DO 1, 2 OR 3 MACHINES IN ANY ORDER

1/.9K ROW

100 SITUP

2/1.8K B.ERG OR 2.4/2.2K ECHO

100 SITUP

800M RUNNER OR 1/.9K SKI

100 SITUP

COOL DOWN

STRENGTH / FOUNDATION

14:00:

5 DB SEATED PRESS OR HSPU

10 SCAP PUSHUP

:15 STATIC HANG

WOD

AMRAP 16:00:

200M RUN OR .5K BIKE

8 RENEGADE ROW 40s/25s

8 DB STEPUP OVER 24/20”

24 DUBS / MOD: 36 SINGLES

COOL DOWN

STRENGTH / FOUNDATION

14:00:

2 BACK SQUAT

WOD

18:00 CAP:

42 HANG SQUAT CLEAN 95/65

42 T2B

30 HANG SQUAT CLEAN

30 C2B PULLUP

18 HANG SQUAT CLEAN

18 LATERAL BURPEE

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

3 KB HIP OPENER L/R

3 INCHWORM + TOE TOUCH

3 CAT-COW

3 BIRDDOG L/R

3 THORACIC ROTATION L/R

BUDDY WOD

24:00 CAP:

600M RUN (TOGETHER)

60 KB SWING

60 BENCH PRESS

600M RUN (TOGETHER)

60 GOBLET SQUAT

60 TTR OR SQUAT THRUST

600M RUN (TOGETHER)

60 WEIGHTED SITUP

60 PUSHUP

COOL DOWN

STRENGTH / FOUNDATION

12X1:00:

CLEAN AND JERK

WOD

AMRAP 12:00:

12 HANG POWER CLEAN 115/85

12 FRONT RACK LUNGE

12 LATERAL BURPEE

AFTERMATH

TABATA X12

COOL DOWN

STRENGTH / FOUNDATION

12:00:

(AIM FOR 4 TO 5 SETS)

3 PAUSE HIP THRUST

6 DEFICIT SPLIT SQUAT L/R

1:00 REST

OR

10 STRAIGHT BAR CURL

10 LAT PULLDOWN

1:00 REST

WOD

8 ROUNDS, 20:00 CAP:

5 C2B PULLUP

10 BOX JUMP 24/20”

15/12 CAL ROW-B.ERG-SKI* 10/7 ECHO OR 200M RUN

COOL DOWN