Work Out of the Day

WARMUP
INSTRUCTOR LED

WOD
AMRAP 12 MINS:
300M ROW
10 POWER SNATCHES 95/65 (RX+115/80)
10 BURPEES

REST 4 MINS.

STRENGTH:
12 MIN. CAP:
3RM DEADLIFT

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
MAX REPS STRICT PULLUPS AT BODYWEIGHT
MOD: USE BAND(S) THAT MAX YOU AT 10  ON YOUR FIRST SET

WOD
AMRAP 10 MINS:
5 MUSCLE UPS / MOD: 8 RING DIPS
10 GOBLET SQUATS 53/35 (RX+ 70/53)
15 SWINGS

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
1 POWER CLEAN + 1 PUSH JERK

WOD
FOR TIME, 17:00 CAP:
20 PUSH JERKS 155/105 (RX+ 185/135)
200M RUN
20 HANG POWER CLEANS
200M RUN
10 PUSH JERKS
200M RUN
10 HANG POWER CLEANS

COOL DOWN.

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MINS CAP:
10RM BACK SQAUT
THEN, 3RM BACK SQUAT
*RECORD BOTH WEIGHTS

WOD
7 ROUNDS FOR TIME, 15:00 CAP:
5 STRICT HANDSTAND PUSHUPS (RX+ 45/25) / MOD: 8 BOX HSPU OR 10 PUSHUPS
5 C2B PULLUPS
5 BOX JUMPS 24/20 (RX+ 30/24) / MOD: 10 STEPUPS

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN CAP:
5RM BENCH PRESS
THEN, 2RM BENCH PRESS
*RECORD BOTH WEIGHTS

WOD
AMRAP 15 MINS:
15/10 CAL BIKE
15 ANCHORED MED BALL SITUP W/ PRESS 20/14
15 WALL BALLS

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12 SETS, EMOM:
1) L-SIT ON PARALETTES
2) HANDSTAND HOLD
3) 10 SINGLE LEG KB DEADLIFT (5 L,R)

WOD
AMRAP 15 MINS:
5 DEADLIFTS 245/165 (RX+ 315/205)
2 ROPE CLIMBS (RX+ 3 ROPE CLIMBS)
400M RUN

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
2 SQUAT CLEAN + 1 SPLIT JERK (ASCENDING)

WOD
4 ROUNDS FOR TIME:
50 DOUBLE UNDERS / MOD: 75 SINGLES
25 SQUATS

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) HANDSTAND PUSHUPS
EVEN) CAL BIKE

WOD
AMRAP 12 MINS:
21 SWINGS 53/35 (RX+ 70/53)
200M RUN
12 C2B PULLUPS

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
2 FRONT SQUATS (ASCENDING)

WOD
4 ROUNDS, :30 ON / :30 OFF:
30 FT SHUTTLE SPRINTS
TOES TO BAR
SKI
DB SNATCH 55/35
BIKE

TOTAL REPS

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
2 PRESS + 2 STRICT PULLUP (ACROSS)

WOD
5 ROUNDS FOR TIME, 17:00 CAP:
12 BURPEE BOX JUMPS 24/20 / MOD: BURPEE STEPUPS OR STEPUPS X2
12 DB HANG POWER CLEANS 45s/30s (RX+ 55s/ 40s)

COOL DOWN