Work Out of the Day

WARMUP
INSTRUCTOR LED

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

WOD
10-20-30 REPS FOR TIME, 15:00 CAP:
OVERHEAD LUNGE LEFT 53/35
OVERHEAD LUNGE RIGHT
DOUBLE UNDERS X2

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 SETS, EVERY :30:
ODD) 1 STRICT PULLUP (ACROSS)
EVEN) 1 STRICT RING DIP (ACROSS)

WOD:
AMRAP 15:00:
400M RUN
6 MUSCLE UPS / MOD: 12 PULLUPS
12 PUSH PRESS 115/85

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 SETS, EVERY :30:
1 DEADLIFT (ACROSS)

WOD
5 ROUNDS FOR TIME, 10:00 CAP:
10 POWER SNATCH 95/65
20 SQUATS

AFTERMATH
3 ROUNDS, 5:00 CAP:
10 DB FLOOR PRESS
1 ROPE CLIMB / 2 FLOOR CLIMBS

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WARMUP
INSTRUCTOR LED

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

WOD
4 ROUNDS FOR TIME, 18:00 CAP:
.4/.3 MILE BIKE
15 PUSHUPS
20 SWINGS 53/35 (RX+ 70/53)
10 BURPEES

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
8 SETS, EMOM:
2 BACK SQUAT (ACROSS)

WOD
10,9,8,7,6,5,4,3,2,1 REPS FOR TIME, 15:00 CAP:
DB SQUATS 55s/40s
ANCHORED SITUPS X2

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 SETS, EVERY :30:
1 BENCH PRESS (ACROSS)

WOD
AMRAP 10:00:
6 HANDSTAND PUSHUPS / MOD: PUSH PRESS 115/85
9 PUSHUPS
12 TOES TO BAR

AFTERMATH
3 SETS
3 ARM BARS LEFT, 3 RIGHT
10 SCORPION STRETCHES
1 COBRA STRETCH

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
8 SETS, EMOM:
2 CLEAN AND JERK (ACROSS)

WOD
5 ROUNDS FOR TIME, 20:00 CAP:
250/200M ROW
15 HANG POWER CLEANS 95/65
20 LUNGES

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 SETS, EVERY :30:
1 STRICT PULLUP (ACROSS)

WOD
AMRAP 18:00:
7 BAR MUSCLE UPS / MOD: C2B PULLUPS OR JUMPING C2B
14 DB SNATCHES 55/40 (RX+ 70/50)
200M RUN OR .4/.3 BIKE
28 DOUBLE UDNERS / MOD: 50 SINGLES

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
8 SETS, EMOM:
2 FRONT SQUATS (ACROSS)

WOD
5 ROUNDS FOR TIME, 12:00 CAP:
10 OVERHEAD SQUATS 95/65 (RX+ 115/85)
10 LATERAL BURPEES

AFTERMATH
3 SETS
3 ARM BARS LEFT, 3 RIGHT
10 BRIDGES
1 LEG OVER STRETCH LEFT, 1 RIGHT

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
5 STRICT HANDSTAND PUSHUPS (SHOULDER WIDTH)

WOD
AMRAP 12:00
12 WALL BALLS 20/14, 10′
6 TOES TO BAR
12 SWINGS 53/35 (RX+ 70/53)
6 BOX JUMPS 24/20″

COOL DOWN