WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
2 PRESS + 2 STRICT PULLUP (ACROSS)
WOD
8 ROUNDS FOR TIME, 20:00 CAP:
4 STRICT HANDSTAND PUSHUPS / MOD: DB PRESS 45s/30s
5 HANG POWER SNATCH 115/80
6 CAL BIKE
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
6 SETS, EVERY :90:
POWER CLEAN + SQUAT CLEAN (ASCEND)
WOD
20:00 LADDER:
1 CLEAN & JERK 135/95 (RX+ 185/125)
2 BURPEES (RX+ 1 MUSCLE UP)
*C&J REP LADDER: 1,2,3,4,ETC.
BURPEE REP LADDER: 2,4,6,8,ETC.
MUSCLE UP REP LADDER: SAME AS C&Js
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVRY 2:00
3 BENCH PRESS (ACROSS)
WOD
AMRAP 12:00:
20 CAL ROW
15 SWINGS 70/53
10 BURPEES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
12:00 CAP:
5-4-3-2-1 REPS OF:
CLEAN THRUSTER 155/105 (RX+ 185/135)
MUSCLE UP 10/BW (RX+ 20/8)
MOD: 10-8-6-4-2 MUSCLE UP PROGRESSION OR RING DIPS 20/12
WOD
AMRAP 15:00:
800M RUN
20 BURPEE BOX JUMP 20″ / MOD: BURPEES STEPUP
30 TOES TO BAR / MOD: 40 V-UP
50 DOUBLE UNDERS / MOD: 75 SINGLES
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
10 SETS, EMOM:
2 HANG POWER SNATCHES (ASCEND)
WOD
5 ROUDNS FOR TME:
5 OVERHEAD SQUAT 115/80 (RX+ 135/95)
20 WALL BALL 20/14, 10′
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 3 PRESS (ASCEND)
EVEN) 3 STRICT PULLUP (ASCEND)
WOD
18:00, EMOM:
5 DB SQUAT CLEAN 35s/25s
CAL SKI
5 DB SQUAT CLEAN
CAL BIKE
5 DB SQUAT CLEAN
CAL ROW
*SCORE IS LOWEST SKI-BIKE-ROW ADDED TOGETHER W/ DB WEIGHT
**MOD DB WEIGHT OR REPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
1 (PAUSE) BACK SQUAT (ACROSS)
WOD
5 ROUNDS FOR TIME:
15 HAND RELEASE PUSHUPS
200M RUN
10 PUSH PRESS 115/80 (RX+ 135/95)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20:00 CAP:
3RM BENCH PRESS
WOD
21-15-9 REPS OF, 15:00 CAP:
KB SNATCH LEFT 53/35
KB SNATCH RIGHT
GOBLET SQUAT
PULLUP
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) STRICT HANDSTAND PUSHUP / MOD: BOX OR WALL CLIMB
EVEN) CAL BIKE
*TOTAL REPS S.HSPU / CALS
WOD
AMRAP 15:00
5 SQUAT CLEAN 135/95 (RX+ 155/105)
5 BAR FACING BURPEES
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
0:00-20:00
30-25-20-15-10 CAL ROW
20-20-20-20-20 TOES TO BAR / MOD: V-UPS
10-15-20-25-30 WALL BALL 20/14, 10′
20:00-35:00 (STRENGTH)
WORK UP TO A MAX FOR A POWER CLEAN + HANG POWER CLEAN
COOL DOWN