Foundational Movement Day: Air Squat

WOD:
12 min AMRAP:
50’ Handstand Walk
10 LungeSquats

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WOD:
17 min AMRAP:
50 Devils Press
50 Burpees
50 Snatch

Post WOD:
5 min to accumulate max time in L-sit

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*Check your email for Zoom Class Links: 9:30 AM & 5:30 PM

WOD:
Duathlon

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WOD:
11 min AMRAP:
21-15-9:
Squat Clean
S2OH

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SYLB WOD #1:

10 min AMRAP:

10 Air Squats

9 DB Snatch Right

10 Push Ups

9 DB Snatch Left

Click for Full WOD description & Scorecard

Post WOD:

10 min EMOM:

:20 seconds Max Rep Strict Pulling

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*Check your email for Zoom Class Links:  9:30 AM & 1:00 PM

**All SYLB scores due TODAY @ 5 PM! Submit those scores!

Split Jerk Progression
*Post Progression: Optional 5x3-10 Split Jerk

WOD:
20 min AMRAP:
30 Lunge Steps
20 Hang Clean & Jerks
10 HSPU
-1 min rest-

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SYLB WOD #2:
For Time:
100 DU
21 Burpees
75 DU
15 Burpees
50 DU
9 Burpees

Time Cap: 15 min.

Click for Full WOD description & Scorecard

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*Check your email for Zoom Class Links: Noon & 5:30 PM

RUCK

Post Ruck:
TABATA Holds:
Wall Sit
Side Plank
Superman

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SYLB WOD #3:
For Time:
50 Double DB DL (35/50)
50 Ab mat sit-ups
50 Box Step Ups (20/24)
50 SA DB Thrusters (35/50)

Time Cap: 20 minutes

Click for Full WOD description & Scorecard

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Clean Progression
Optional: 10 min EMOM: 2-6 Cleans

WOD:
10 min AMRAP:
15 KB Swing
12 SDLHP
9 Burpee Overs

6x: With Purpose
40 DU
2 TGU R/L
20 Glute Bridges - 1 sec pause at the top
15 Pull Ups
Your Choice
-2 min Rest-

Snatch Progression
Optional: 10 min EMOM: 2-6 Snatches

WOD:
For Time:
10-9-8-7-6-5-4-3-2-1
Push Ups
Squats
Hollow Rocks

-3 min Rest-

1-2-3-4-5-6-7-8-9-10
Push ups
Squats
Hollow Rocks

WOD:
On a 35 min clock:
5 min Warm Up Pace
25 min:
:30 sec fast pace
:30 sec recovery pace
5 min Cool Down Pace

Post WOD:
5x10 HSPU

4x16 Step Ups

WOD:
For Time:
50 LungeSquats:
1 LungeSquat = 1 step back lunge R leg, 1 step back lunge L leg, 1 squat

**You have 3 burpees at the top of each minute, beginning with 0:00.

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WOD:
7 min AMRAP:
6 DL
5 Hang Power Clean
4 Front Squat
3 S2OH

Post WOD:
20 min of SLIPS (Scales, Lsits, Inversions, Planks, Stretching)

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