WEDNESDAY SEPTEMBER 13, 2017
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
4 SETS, EVERY 2:00:
6 OVERHEAD SQUATS (ASCEND)
WOD
FOR TIME, 15:00 CAP:
50 POWER SNATCHES 75/55
40 LUNGES
30 PULLUPS
20 BURPEES
COOL DOWN
TUESDAY SEPTEMBER 12, 2017
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY :90:
5 STRICT PULLUPS (ASCEND)
WOD
AMRAP 12:00:
250M ROW OR 200M RUN OR .4 BIKE
20 SQUATS
35 DOUBLE UNDERS / MOD: 55 SINGLES
COOL DOWN
MONDAY SEPTEMBER 11, 2017
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY :90:
2 BENCH PRESS (ASCEND)
WOD
DIANE
21-15-9 REPS FOR TIME OF, 14:00 CAP:
DEADLIFT 225/155
HANDSTAND PUSHUP / MOD: DB PUSH PRESS 45s/30s
COOL DOWN
FRIDAY SEPTEMBER 8, 2017
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
4 SETS, EVERY 2:00:
6 BACK SQUATS (ASCEND)
WOD
NANCY
5 ROUNDS FOR TIME, 20:00 CAP:
400M RUN
15 OVERHEAD SQUATS 95/65
COOL DOWN
THURSDAY SEPTEMBER 7, 2017
WARMUP
INSTRUCTOR LED
WOD
10 SETS, EMOM:
5 STRICT PULLUPS
10 LUNGES
5 BURPEES
WOD
3 ROUNDS FOR TIME:
15 POWER CLEAN 135/95 (RX+ 165/115)
30 WALL BALLS 20/14, 10′
COOL DOWN
WEDNESDAY SEPTEMBER 6, 2017
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20:00 CAP:
5RM DEADLIFT
WOD
AMRAP 15:00:
10 MED BALL STEPUPS 20″, 30/20
10 STRICT HANDSTAND PUSHUPS / MOD: BOX HSPU OR HR PUSHUPS
200M RUN
COOL DOWN
TUESDAY SEPTEMBER 5, 2017
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY :90:
3 PUSH JERK (ASCEND)
WOD
AMRAP 10:00:
5 PUSH PRESS 135/95 (RX+ 155/105)
10 TOES TO BAR / MOD: 15 V-UPS
30 DOUBLE UNDERS / MOD: 45 SINGLES OR 6/4 CAL BIKE
COOL DOWN
MONDAY SEPTEMBER 4, 2017
HAPPY LABOR DAY
THERE IS ONLY A 9:00 AM CLASS TODAY
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
30 SETS, EVERY :20:
1 POWER SNATCH
WOD
PARTITION REPS, BREAK IT UP HOWEVER, GET IT DONE:
50/40 CAL ROW
50 SLAM BALL 30/20
30/23 CAL BIKE
50 DB SNATCH 55/35
20/14 CAL SKI
50 BURPEES
COOL DOWN
FRIDAY SEPTEMBER 1, 2017
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
12:00 LADDER, EMOM:
MUSCLE UPS / MOD: RING DIPS
*UNBROKEN SETS ONLY
**WHEN YOU FAIL TO GET TO THE NEXT NUMBER
GO BACK TO 1 REP
(I.E. 1,2,3,4,4,1,2,2,1,2,2,1,ETC.)
WOD
3 ROUNDS FOR TIME:
10 DEADLIFTS 225/155:
200M RUN
50 DOUBLE UNDERS / MOD: 75 SINGLES
COOL DOWN
THURSDAY AUGUST 31, 2017
WARMUP
INSTRUCTOR LED
WOD
6 SETS, EV ERY :90:
2 FRONT SQUATS
*REP 1 (PAUSE), REP 2 (NO PAUSE)
WOD
21-15-9 REPS OF, 15:00 CAP:
HANG POWER CLEAN 95/65
FRONT SQUAT
PULLUPS
COOL DOWN