WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2:00:
2 FRONT SQUATS
WOD
AMRAP 12:00:
10 MUSCLE UPS / MOD: 10 C2B PULLUPS + 5 RING DIPS
20 S. ARM KB JERKS (10L,10R) 53/35 (RX+ 70/44)
40 DOUBLE UNDERS / MOD: 60 SINGLES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 5 PUSH PRESS (ASCEND)
EVEN) 5 STRIT PULLUPS (ASCEND)
WOD
800M RUN
40 STEPUPS 24/20
400M RUN
30 BOX JUMPS / MOD: STEPUPS
200M RUN
20 BURPEE BOX JUMP OVERS / MOD BURPEE STEPUP OVERS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) DEADLIFT 185/135 (RX+ 225/155)
EVEN) BAR FACING BURPEES
*TOTAL REPS DL / BFB
WOD
20:00 CAP:
50-40-30-20-10 ANCHORED SITUPS
10-20-30-40-50 S. ARM OVERHEAD LUNGE 53/35
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
1 SQUAT SNATCH (ACROSS)
WOD
21-15-9 REPS FOR TIME:
THRUSTERS 115/80
CAL ROW OR CAL BIKE
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2:00:
200M RUN
*TOTAL TIME OF RUNS
WOD
AMRAP 16:00:
20 SLAM BALL 30/20 (RX+ 5 D-BALL CLEAN OVER SHOULDER 150/100)
1 ROPE CLIMB / MOD: 3 FLOOR CLIMBS
15 SWINGS 53/35
1 ROPE CLIMB / MOD: 3 FLOOR CLIMBS
10 BURPEES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20:00 CAP:
2RM BACK SQUAT
WOD
10,9,8,7,6,5,4,3,2,1 REPS FOR TIME, 20:00 CAP:
HANDSTAND PUSHUPS / MOD: DB PUSH PRESS 45s/30s
FRONT SQUAT 135/95 (RX+ 165/115)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2:00:
1 SQUAT CLEAN + 2 PUSH JERK (ASCEND)
WOD
4 ROUNDS FOR TIME, 17:00 CAP:
10 CLEAN & JERKS 135/95
15 TOES TO BAR
30 DOUBLE UNDERS / MOD: 60 SINGLES)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 SETS, EVERY :30:
MUSCLE UPS (UNBROKEN)
MOD: ODD) 3 TRICT PULLUPS / EVEN) 3 RING DIPS
WOD
AMRAP 13:00:
20 DB SNATCH 55/35
200M RUN
20 BOX JUMPS OR STEPUPS 24/20″
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20:00 CAP:
2RM BENCH PRESS
WOD
42-30-18 REPS FOR TIME:
HANG POWER SNATCH 75/55
RACKED LUNGES
COOL DOWNV
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20:00 CAP:
4RM BACK SQUAT
WOD
5 ROUNDS FOR TIME:
20 RUSSIAN SWINGS 53/35 (RX+ 70/53)
20 WALL BALL 20/14
COOL DOWN