WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 6 BENCH (ASCEND)
EVEN) 6 BENT OVER ROWS (ACROSS)
WOD
FOR TIME: 15:00 CAP:
50 CAL ROW
40 SWINGS 70/53
30 C2B PULLUPS
20 CAL BIKE
10 BAR MUSCLE UPS / MOD: STRICT PULLUP
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 2 FRONT SQUAT (ASCEND)
EVEN) 12/8 CAL BIKE
WOD
FOR TIME, 20:00 CAP:
5 ROUNDS
5 CLEAN AND JERK 135/95
20 DOUBLE UNDERS / MOD: 30 SINGLES
5 ROUNDS
3 CLEAN AND JERK 165/115
20 DOUBLE UNDERS / 30 SINGLES
5 ROUNDS
1 CLEAN AND JERK 185/135
20 DOUBLE UNDERS / 30 SINGLES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
12 SETS, EMOM:
1) 15/12 CAL ROW
2) 20 RUSSIAN SWINGS
3) 3 PUSH PRESS (ACROSS)
WOD
AMRAP 7:00:
10 POWER SNATCH 95/65 (RX+ SQUAT SNATCH)
10 WALL BALLS 20/14, 10′
AFTERMATH
10 STRICT PULLUPS
10-20 CG C2D PUSHUPS
10 RING ROWS
10-15 RING DIPS
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD:
FOR TIME, 15:00 CAP:
10 MUSCLE UPS / MOD: 15 RING DIPS
25 THRUSTERS 75/55
1000M ROW
25 THRUSTERS 75/55
10 MUSCLE UPS
STRENGTH / FOUNDATION
15 SETS, EMOM:
1) 15/10 CAL BIKE
2) 10 DB SNATCHES 50/35
3) 5 STRICT HANDSTAND PUSHUPS / MOD: 5 CG C2D PUSHUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
1) SKI
2) 10 KB WEIGHTED GOOD MORNINGS
3) 20 RUSSIAN SWINGS
4) 3 ARM BARS LEFT + 3 RIGHT
5) 2 TURKISH GETUPS LEFT + 2 RIGHT
WOD
21-15-9 REPS FOR TIME, 15:00 CAP:
C2B PULLUPS
BURPEE BOX JUMP OVERS 24/20 (RX+ NO STEPPING UP)
AFTERMATH
100 DOUBLE UNDERS OR 200 SINGLES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
8 SETS, EMOM:
2 BACK SQUAT (ACROSS)
WOD
AMRAP 14:00:
12 DB FLOOR PRESS 55/35
15 DB DEADLIFTS
18 CAL ROW
21 SITUPS
AFTERMATH
15 STRICT PULLUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
15:00 CAP:
3RM HIGH HANG “POCKET” SNATCH
WOD
6 ROUNDS FOR TIME, 15:00 CAP:
5 HANG POWER SNATCH 115/80 (RX+135/95)
5 POWER CLEAN
5 FRONT SQUAT
AFTERMATH
3 SETS
1 TURKISH GET UP LEFT, 1 RIGHT 35/25
10 SINGLE ARM OVERHEAD LUNGES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 12 LATERAL BURPEES (RX+ NO STEPPING UP)
EVEN) 5 THRUSTERS (ACROSS)
WOD
AMRAP 10:00:
10 SWINGS 70/53
10 HANDSTAND PUSHUPS
30 DOUBLE UNDERS / 45 SINGLES
AFTERMATH
15 STRICT PULLUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
15:00 CAP:
6RM FRONT SQUAT
WOD
FOR TIME, 15:00 CAP:
40 WALL BALL 20/14 (RX+ 30/20)
30 TOES TO BAR
20 BURPEE BOX JUMP OVERS 24/20 (RX+ BOX JUMP ONLY)
30 TOES TO BAR
40 WALL BALL
AFTERMATH:
3 SETS
10 HOLLOW ROCKS
10 OVERHEAD SQUATS 45/35
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2:00:
3 BENCH PRESS (ASCEND)
WOD
AMRAP 12:00:
15 WEIGHTED SITUPS 45/30
10 RENEGADE ROWS 45s/30s
AFTERMATH
3 SETS
ARM BAR (3L/3R) 35/25
10 BANDED GOOD MORNINGS
COOL DOWN