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)

*Check your email for the coaching video link.

WOD:
5x Through: AFAP
12 Burpees
400m Run
1:00 Handstand Hold

*Rest as needed between rounds.

*Check your email for the coaching video link.

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

WOD:
For Time:
50-40-30-20-10
SA Alternating DB Snatch
DU

*Check your email for the coaching video link.

5 Max Rep Sets of Bent Over Row

WOD:
18 min AMRAP:
12 Pull ups
12 Push Up
24 Ab Mat Sit Ups
24’ Handstand Walk

*Check your email for the coaching video link.

Foundational Movement Day: Front Squat
Optional: 5x5 or 5x10-15

WOD:
5 RFT:
8 Power Clean
8 Lunge Steps
8 Squat Clean
8 S2OH

*Check your email for the coaching video link.

TGU: 5x2 R/L

WOD:
8 min AMRAP:
10 DL
10 Pull Ups

*Check your email for the coaching video link.

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