CORE+CARDIO

2-3X

10 PALLOF PRESS L/R

10 PALLOF TWIST L/R

20 ELEVATED BRIDGE

20 PLANK SHOULDER TOUCH

20 PLANK TOE TOUCH

20 R. TWIST

2:00 MACHINE

THEN, BODYBUILD+CARDIO

3-4X

15-20 STRAIGHT BAR CURL

10 DB SPLIT SQUAT L/R

15-20 LAT PULLDOWN

10 DB CURTSY SQUAT L/R

1:00 MACHINE

COOL DOWN

STRENGTH / FOUNDATION

14:00:

3 BENCH PRESS

10 REVERSE FLY

WOD

6 ROUNDS, 20:00 CAP:

10 ALT. DB HANG SNATCH 55/40

20 SA DB FLOOR PRESS OR ALT. V-UP OR O/E

*CALS

–

*CAL LIST

15/12 ROW-B.ERG

12 RUNNER

12/9 AB

9/7 ECHO

COOL DOWN

STRENGTH / FOUNDATION

14:00:

8 BACK RACK REVERSE LUNGE

WOD

18-16-14-12-10, 18:00 CAP:

DB/KB DEADLIFT 50s/35s (RX+ 70s/55s)

10 PULLUP (RX+ C2B)

STEPUP OVER 24/20″ (RX+ BJO)

COOL DOWN

STRENGTH / FOUNDATION

14:00:

POWER CLEAN + HANG POWER CLEAN + THRUSTER

(HOLD OVERHEAD FOR CONTROL)

WOD

5 ROUNDS, 2:00 ON / 1:00 OFF:

AMRAP (START WHERE YOU LEFT OFF)

10 DB THRUSTER 40s/30s (RX+ 115/85)

10 BURPEE (RX+ LATERAL BURPEE)

COOL DOWN

STRENGTH / FOUNDATION

12:00:

4 FLOOR PRESS

8 GORILLA ROW

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

AMRAP 26:00:

22 SQUAT

18/14 CAL ROW

14 DB POWER CLEAN 45s/30s

10 INCHWORM

6 RENEGADE ROW

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

HIP SNATCH + HANG SNATCH + POWER SNATCH

WOD

14:00 CAP:

120 DUBS / MOD: 180 SINGLES

60 LUNGE

40 PULLUP (RX+ 20 BAR MUP)

20 POWER SNATCH 115/85

AFTERMATH

CHOOSE 2

20/16 CAL ECHO

20 CAL RUNNER

20/16 CAL B.ERG

20/16 CAL SKI

COOL DOWN

STRENGTH / FOUNDATION

15:00:

(LIGHT/MODERATE – AIM FOR 3X)

5 ARM BAR L/R

10 SA FLOOR PRESS L/R

10 SA ROW L/R

10 SL GOOD MORNING L/R

5 PAUSE GOBLET SQUAT

WOD

20-15-10-5-10-15-20, 25:00 CAP:

WALL BALL 20/14, 10/9’

BURPEE

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

F2F MB SITUP “FLOOR TO FEET/FLOOR”

COOL DOWN

STRENGTH / FOUNDATION

15:00:

5-5-3-3-3-5-5

BACK SQUAT

WOD

AMRAP 20:00:

*CALS

10 RING ROW

15 BOX JUMP 24/20”

10 DB PRESS 35s/25s

1:00 REST

–

* CAL LIST

15/12 ROW-B.ERG-SKI

12 RUNNER

10/8 ECHO

COOL DOWN