STRENGTH / FOUNDATION

12:00:

5 FRONT SQUAT

WOD

6 ROUNDS, 18:00 CAP:

10 PUSH JERK 95/65 (RX+ 115/85)

10 FRONT RACK LUNGE

*CAL

–

*CAL LIST

10/8 B.ERG-AB-SKI

8/6 ECHO

10 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

12:00:

8 DB FLOOR PRESS

8 SA ROW L/R

WOD

4 ROUNDS, 16:00 CAP:

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

30 ALT. V-UP

50 DUBS / MOD: 75 SINGLES

COOL DOWN

***REMINDER***NO 530AM CLASS***

WOD

14:00 CAP:

10-8-6-4-2 SQUAT CLEAN 135/95 (RX+ 165/115)

15-12-9-6-3 STRICT PULLUP

STRENGTH / FOUNDATION

16X1:00:

1) 5 Y-T-W-L

2) 6 BULGARIAN SPLIT SQUAT L/R

3) 20 ALT. TOP DOWN DB CURL

4) 6 SL HIP THRUST L/R

COOL DOWN

STRENGTH / FOUNDATION

14:00:

3 ARM BAR L/R

8 PALLOF PRESS L/R

8 BAND TWIST L/R

8 KB SIDE BEND L/R

5 KB HIP OPENER L/R

5 JEFFERSON CURL

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

AMRAP 18:00:

60 DEADLIFT OR SUMO

60 DUBS / MOD: 90 SINGLES

60 PUSH PRESS WALL BALL

60 DUBS / 90 SINGLES

60 CAL ROW OR 50 CAL BIKE

60 DUBS / 90 SINGLES

60 PUSH PRESS WALL BALL

60 DUBS / 90 SINGLES

COOL DOWN

STRENGTH / FOUNDATION

8X1:15:

2 BACK RACK REVERSE LUNGE + 2 BACK SQUAT (ACROSS)

WOD

AMRAP 20:00:

*METERS

THEN, 5 ROUNDS

10 T2B

10 HSPU / MOD: PUSHUP

10 SQUAT

–

*METER LIST

1000/900 ROW

2000/1800 B.ERG

800 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

15:00:

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

BENCH PRESS

8 PULLAPART

WOD

20:00 CAP:

20-15-10-5

SA HANG CLEAN AND JERK LEFT 50/35

SA HANG CLEAN AND JERK RIGHT

LATERAL BURPEE

*CALS (AFTER 20, 15 & 10)

–

CAL LIST

20/15 ROW

17/13 B.ERG-AB-SKI

14/10 ECHO

17 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

12:00:

1 POWER CLEAN + 1 HANG CLUSTER + 1 PUSH PRESS

WOD

AMRAP 10:00:

4 THRUSTER 115/75 (RX+ 135/95)

2 C2B PULLUP (RX+ BAR MUP)

*ADD 2 C2B / BAR MUP EACH ROUND

AFTERMATH

TABATA X12

COOL DOWN

STRENGTH / FOUNDATION

18X1:00:

1) 4 LOW CARRY STEPUP L/R 20”

2) 6 SL RDL L/R

3) 8 GOBLET SUMO SQUAT

WOD

8 ROUNDS, 16:00 CAP:

5 POWER SNATCH 115/85

10 BOX JUMP 24/20”

COOL DOWN