WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
THRUSTER, PULLUP

WOD:
FRAN
21-15-9
THRUSTERS 95/65
PULLUPS

AFTERMATH:
21-15-9
LEG LIFTS
PUSHUPS

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
BACK SQUAT, DEADLIFT

STRENGTH:
20 MINS. TO COMPLETE
4X5 BACK SQUATS

WOD:
5 ROUNDS
12 DEADLIFTS 165/115
6 LATERAL BURPEES OVER BAR
12 LATERAL BAR JUMPS

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
PULLUP, KNEES TO ELBOWS, POWER SNATCH

STRENGTH:
15 MINS. TO COMPLETE
5X5 WEIGHTED PULLUPS

WOD:
AMRAP 12 MINS.
10 KNEES TO ELBOWS
15 POWER SNATCHES 75/55

AFTERMATH:
15 CALORIE ROW
35 SITUPS

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

WARMUP:
INSTRUCTOR LEAD GROUP WARMUP

WOD:
TEAMS OF 2
WHILE ONE PARTNER IS WORKING ON THE ROUNDS THE OTHER IS RUNNING 200M,
THEN SWITCH AND CONTINUE WHERE YOUR PARTNER LEFT OFF
10 ROUNDS
10 DB/KB PUSH PRESSES 35/25
10 GOBLET SQUATS 35/25
10 PUSHUPS
10 WEIGHTED SITUPS 35/25

AFTERMATH:
PLANK HOLD FOR TIME

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
FRONT SQUAT, BURPEE BOX JUMP

STRENGTH:
15 MINS. TO COMPLETE
2X5 FRONT SQUATS

WOD:
3 ROUNDS
12 RING DIPS
8 BURPEE BOX JUMPS 20″
4 BOX JUMPS 20″
2 BURPEES

AFTERMATH:
1 MAX TIME STATIC HANG, REST 1 MINUTE
REPEAT 2 MORE TIMES

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
RING DIP, FRONT RACK LUNGE

STRENGTH:
15 MINS. TO FIND
2RM WEIGHTED RING DIP
THOSE WHO DON’T HAVE A STRICT FULL RANGE
OF MOTION RING DIP WILL DO 5X5 (NEWBIES 5X3)
JUMPING NEGATIVES AFTER THEY FIND 2RM WITH BANDS
BANDS MUST GO OVER THE BAR NOT ACROSS RINGS
FOR BETTER ASSESSMENT OF 2RM

WOD:
AMRAP 8 MINS.
10 FRONT RACKED LUNGES 135/95
20 KB SWINGS 53/35

AFTERMATH:
TABATA CHOICE

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
BACK SQUAT, JERK

STRENGTH:
15 MINS. TO COMPLETE
3X6 BACK SQUATS

WOD:
30-20-10
PULLUPS
JERKS 115/75

AFTERMATH:
500M ROW OR 400M RUN

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
PULLUP, BENCH PRESS, WALL BALL

STRENGTH:
15 MINS. TO FIND
3RM WIEGHTED PULLUPS
THOSE WHO DON’T HAVE A STRICT PULLUP
WILL DO 5X5 (NEWBIES 5X3) JUMPING NEGATIVES
AFTER THEY FIND 3RM WITH BANDS

WOD: (20 MIN. TIME CAP)
3 ROUNDS
15 BENCH PRESS 135/95 (PARTNER UP AS NEEDED)
25 WALL BALLS 20/14 (10′)
35 MED BALL SITUPS 20/14

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH