Work Out of the Day

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20X:30:
ODD) POWER CLEAN (ACROSS)
EVEN) SQUAT CLEAN (ACROSS)

WOD
AMRAP 14:00:
7 DEADLIFTS 155/105 (RX+ 205/145)
14 BOX JUMPS / STEPUPS 24/20″
200M RUN / 250M ROW

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12X1:00:
1) PULLUPS
2) PUSHUPS
3) SQUATS

WOD
5 ROUNDS, 15:00 CAP:
10 DB SNATCH 55/40 (RX+ 70/50)
8 LUNGES
30 DOUBLE UNDERS
8 LUNGES

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5X2:00:
2 BACK SQUATS (ASCEND)

WOD
AMRAP 13:00:
20/16 CAL ROW
15 SWINGS 70/53
10 BURPEES

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
8X1:00:
1 POWER CLEAN + 2 PUSH PRESS (ACROSS)

WOD
15:00 CAP:
30 PUSH JERKS 95/65
15 TOES TO BAR (RX+ 20 T2B)
20 PUSH JERKS 125/85 (RX+ 135/95)
15 TOES TO BAR (RX+ 20 T2B)
10 PUSH JERKS 155/105 (RX+ 185/125)
15 TOES TO BAR (RX+ 20 T2B)

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
8 SETS, EMOM:
3 OVERHEAD SQUAT (ACROSS)

WOD
FOR TIME, 10:00 CAP:
4-8-12 THRUSTER 115/85 (RX+ 135/95)
1-2-3 ROPE CLIMB / FLOOR CLIMB X2

AFTERMATH
3 SETS
3 ARM BARS LEFT, 3 RIGHT
1:00 EASY ROW OR BIKE OR BUILDING LAP
:30 SAMSON STRETCH LEFT, :30 RIGHT

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 SETS, EVERY :30:
ODD) 1 POWER SNATCH (ACROSS)
EVEN) 1 CLEAN AND JERK (ACROSS)

WOD
AMRAP 5:00:
9 HANDSTAND PUSHUPS / MOD: 9 HAND RELEASE PUSHUPS
6 LATERAL BURPEES
3 SNATCHES 135/95 (RX+ 165/115)

REST 5:00:

AMRAP 5:00:
9 HAND RELEASE PUSHUPS
6 TOES TO BAR
3 CLEAN AND JERKS 135/95 (RX+ 165/115)

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
8 SETS, EMOM:
2 BENCH PRESS (ACROSS)

WOD
5 ROUNDS FOR TIME, 20:00 CAP:
20 LUNGES
20 RUSSIAN SWINGS 70/53
20 SITUPS
200M RUN

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2:00:
3 FRONT SQUAT (ASCEND)

WOD
AMRAP 20:00:
50 WALL BALL 20/14, 10′
20/15 CAL BIKE OR 300M RUN
5 WALL WALKS
20/15 CAL BIKE OR 300M RUN
50 CAL ROW
20/15 CAL BIKE OR 300M RUN
5 WALL WALKS
20/15 CAL BIKE OR 300M RUN

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
2 STRICT PRESS + 2 STRICT PULLUPS (ACROSS)

WOD
4 ROUNDS FOR TIME, 15:00 CAP:
15 C2B PULLUPS (RX+ 25 C2B PULLUPS)
5 CLEANS 205/140 (RX+ 245/170)

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
8 SETS, EMOM:
3 HIGH HANG POWER SNATCH (ACROSS)

WOD
EMOM 15:00:
1) 20/16 CAL ROW
2) 5 CLEAN & JERKS
3) REST
*SCORE IS LOWEST CALS MAINTAINED AND
WEIGHT MAINTAINED FOR 5 CLEAN AND JERKS
WITHIN THE MINUTE
I.E. 20 CALS / 185#

COOL DOWN