Foundational Movement Day: Med Ball Squat Clean

WOD:
For Time:
50-40-30-20-10
KBS
Med Ball Squat Cleans

*Check your email for the coaching video link.

Foundational Movement Day: Push Press
Optional: 5x5 or 5x10-15

WOD:
12 min AMRAP:
4 HSPU
15 Ab Mat Sit Ups

*Check your email for the coaching video link.

2 Rounds for Max Reps:
Rotate movements every 2 minutes:
Core
Step Ups
Dips
Bicep Curls
DU

*Check your email for the coaching video link.

WOD:
For Time:
1 mile Run
50 Burpees
50 Thrusters
50 Snatches
50 Glute Bridges
1 mile Run

Pull ups: 5 sets of as many reps as possible

WOD:
5x AFAP:
Out and back Run
10 Pistols
10 Burpees
2:00 rest

Foundational Movement Day: Air Squat

Live by “Squat+Push up”

On 3, 2, 1 GO...

Min 1: 1 Air Squat + 1 Push Up (rest the remainder of the minute)

Min 2: 2 Air Squats + 2 Push Ups (rest the remainder of the minute)

Min 3: 3 Air Squats + 3 Push Ups (rest the remainder of the minute)
.
.
.
and so on until you cannot complete the # of needed air squats+push ups within that min.

After your 5 min Rest, you then have 3 sets of Squats+Push Ups as fast as possible at the number of reps completed at the last successful completed minute.

Foundational Movement Day: Push Jerk

WOD:
TABATA:
DU (SU or Jumping Jacks)
Lunge Steps
Power Clean & Jerk
Core

Foundational Movement Day: DL

WOD:
15 min AMRAP:
8 HSPU
16 Hang Snatch or KB Swing
20 Cals Row/Bike if you have it, OR 1:00-1:30 Run (pick an out and back spot or a certain number of shuttle runs if you're in a small space)

16 SDLHP

Foundational Movement Day: OHS

WOD:
For Time
30-20-10:
Thrusters
Lateral Burpees

WOD:
20 min AMRAP:
20 Squats
20 Push Ups
20 Walking Lunge Steps
20 Core
20 Your Choice

*Check your email for the WOD details & explanation, warm up, cool down & coaching video link.

WOD:
For 30 minutes:
Alternate every minute between a fast pace and a slow pace.

*Check your email for the WOD details & explanation, warm up, cool down & coaching video link.

Foundational Movement Day: SDLHP
*Optional: 5x10-15 or 5x5

WOD:
14 minute AMRAP
20 alt. SA DB/KB Snatch
40 DU (40 SU / 40 jump jacks)

“Live by Burpee”
On 3, 2, 1 GO...
Min 1: 1 burpee (rest the remainder of the minute)
Min 2: 2 burpees (rest the remainder of the minute)
Min 3: 3 burpees (rest the remainder of the minute)

... and so on until you cannot complete the # of needed burpees within that min. So, say you make 10 Burpees in the 10th min, then you go for the 11th min, and you do not make it (say you only get 9 by the time the 11th min was up), then you are done (and likely breathing very hard). You then REST for 5 min.

After your 5 min Rest, you then have 3 sets of burpees as fast as possible at the number of reps completed at the last successful completed minute. So, continuing with the scenario above, if your last successful min was minute 10, then after your 5 min rest, you have 3 sets of 10 burpees - each set as fast as possible, with 1 min rest between sets.

Video explanation email to follow.

WOD:
4 RFT:
21 Wall Ball (9/10, 14/20)
15 C2B Pull Up
9 Double DB Hang Power Clean (35/50)

WOD:
For Time:
20 Snatch (65/95)
30 C2B
20 Sumo Dead Lift High Pull (65/95)
10 BMU
20 Power Clean (65/95)
30 Box Jumps (20/24)
20 Strict Press (65/95)