Work Out of the Day

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
CLEAN + SPLIT JERK (ASCENDING)

WOD
FOR TIME:
15 FRONT SQUATS 135/95
25 PULLUPS (RX+ C2B)
45 WALL BALL 20/14
25 PUSH PRESS
15 FRONT SQUAT

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12 SETS, EMOM:
1) ROPE CLIMB
2) STRICT TOES TO BAR
3) 10 SINGLE LEG KB DEADLIFT (5 L,R)

WOD
FOR TIME, 20:00 CAP:
800M RUN
50 ANCHORED SITUPS
400M RUN
40 ANCHORED SITUPS
200M RUN
30 ANCHORED SITUPS

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
STRICT HANDSTAND PUSHUPS (UNBROKEN)
MOD: BOX HSPU OR PUSHUPS (CHEST TO DECK)

WOD
AMRAP 12 MINS:
10 OVERHEAD LUNGE LEFT 53/35 (RX+ 70/53)
10 OVERHEAD LUNGE RIGHT
20 SWINGS
40 DOUBLE UNDERS / MOD: 60 SINGLES

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
7 SETS, EVERY :90 SEC:
5-5-5-3-3-1-1 BACK SQUAT

WOD
3 ROUNDS FOR TIME, 18:00 CAP:
20 HANG POWER CLEANS 115/80
4 MUSCLE UPS / MOD: 8 RING DIPS
10 BURPEES
4 MUSCLE UPS / MOD: 8 RING DIPS

COOL DOWN

CLOSED FOR MEMORIAL DAY HOLIDAY

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
3 BACK SQUATS (ACROSS)

WOD:
AMRAP 5 MINS:
0:00-2:15 MAX CAL BIKE
2:45-5:00 MAX CAL ROW

REST 5 MINS:

AMRAP 5 MINS:
3 POWER SNATCHES 115/80 (RX+ 135/95)
6 TOES TO BAR

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 3 BENCH PRESS (ASCENDING)
EVEN) 5 BENTOVER ROWS (ASCENDING)

WOD
20-15-10-5 FOR TIME:
DEADLIFTS 225/155 (RX+ 275/185)
DOUBLE UNDERS X2 / MOD: SINGLES X3

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
6 SETS, EVERY 2 MINS:
5-5-5-1-1-1 OVERHEAD SQUAT (ASCENDING)

WOD
FOR TIME:
50 MED BALL BOX STEPUPS 24/20″, 30/20
40 MED BALL OVERHEAD LUNGES
30 BURPEES
20 MED BALL CLEAN & JERKS
10 CAL BIKE

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
5 PRESS + 5 FRONT SQUAT (ASCENDING)

WOD
5 ROUNDS FOR TIME, 20:00 CAP:
9 POWER CLEANS 135/95
15 PUSHUPS
21 SQUATS
200M RUN

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
MUSCLE UPS (UNBROKEN)
MOD: 5 SETS, EVERY 2 MINS: MAX REPS STRICT C2B PULLUPS

WOD
AMRAP 10 MINS:
5 PULLUPS
10 SWINGS 53/35 (RX+ 70/53)
15 ANCHORED SITUPS

COOL DOWN