STRENGTH / FOUNDATION

15:00:

10 FACE PULL

10 BAND ROW

10 PALLOF TWIST L/R

5 KB HIP OPENER L/R

5 DEFICIT SPLIT SQUAT L/R

5 SL RDL L/R OR SL HIP THRUST L/R

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

AMRAP 20:00:

40 BP G2OH 35/25

30 BP TWIST

20 BP OH SITUP

20 RING ROW

30/24 PUSHUP

40/32 CAL B.ERG-SKI OR 400M RUN

COOL DOWN

STRENGTH / FOUNDATION

14:00:

10-8-6-4-2

DEADLIFT OR SUMO

WOD

2 ROUNDS, 16:00 CAP:

50 DUBS / MOD: 75 SINGLES

30 LOW CARRY LUNGE 35s/25s

50 DUBS / 75 SINGLES

12/8 RING DIP (RX+ 6 RING MUP)

50 DUBS / 75 SINGLES

30 DB SQUAT

50 DUBS / 75 SINGLES

12/8 RING DIP / 6 RING MUP

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

2 PRESS + 2 STRICT PULLUP

WOD

16:00 CAP:

20 POWER SNATCH 135/95

20 T2B

20 HANG SQUAT CLEAN

20 T2B

20 CLEAN AND JERK

COOL DOWN

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