MOBILITY CLASS TONIGHT 5:45 PM
Come work on HIP mobility with Coach Scinju!

Strength

E2MOM 14
Rx+:
10 Kip Swings + 5 Kipping Leg Raises + 5 Toes to Bar
10 Hollow Rocks + 5 V – Ups

Rx:
10 Kip Swings + 3 Kipping Leg Raises + 3 Toes to Bar
10 Hollow Rocks + 5 V – Ups

Fx:
5 Kip Swings + 5 Kipping Leg Raises
10 Hollow Rocks + 5 Tuck Ups

Conditioning

AMRAP 14
400m Run (Rx+: 500m)
10 Strict Handstand Push Ups (Fx: Kipping) (Rx+: 15)

Post-WOD Strength/Skill

Optional Finisher:
AMRAP 5
Rounds of “Cindy”

	Weekly Overview	Events/Classes
Monday	Power Clean
Tuesday	Gymnastics	Hip Mobility at 5:45 PM
Wednesday	Front Squats	Ab Attack at 5:45 PM
Thursday	Long Conditioning
Friday	Push Press
Saturday	Partner WOD
Sunday	Front Rack Lunges

Strength

E2MOM 6
Muscle Clean + High Hang Power Clean (↑)
Directly Into…
E2MOM 6
Clean Deadlift to Knee + Hang Power Clean (↑)
Directly Into…
EMOM 6
Power Clean (↑)

Conditioning

40 – 30 – 20 – 10 (Fx: 30 – 20 – 10 – 5)
Wall Balls (20/14) (Rx+: 11’/10′)
5 – 4 – 3 – 2 – 1
Deadlifts (275/185) (Fx: 225/155) (Rx+: 315/215)

Time Cap 10:00

Strength

E2MOM 10
Overhead Squats
1: 10 Reps @60%
2: 8 Reps @65%
3: 6 Reps @70%
4: 4 Reps @75%
5: AMRAP @80%

Conditioning

EMOM 18
1: 20/15 Calorie Ski (Fx: 15/10) (Rx+: 22/18)
2: AMRAP Hang Power Snatches (95/65) (Fx: 75/55) (Rx+: 115/80)
3: 20/15 Calorie Bike (Fx: 15/10) (Rx+: 22/18)
4: AMRAP Box Jump Overs (24/20)
5 – 6: Rest

One Partner working at a time!

With a running clock: 
0:00-25:00
100 Wallballs (20/14) (RX+: 150) 
75 Power Snatches (75/55) (FX: 55/35) (RX+: 95/65)  
50 Bar Facing Burpees  
40 Single DB Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)  
30 Hand Release Pushups  
20 Squat Cleans (185/125) (FX: 155/105) (RX+: 225/155)  
*Rest in the remaining time  

25:00-27:00 
Rest  

27:00-33:00
Max Cal Row  
*Partners can switch whenever they want  

*Scores are time to complete first part and total calories completed

Conditioning

AMRAP 40
1000m Run
20 Toes to Bar (Fx: 15)
5 Rope Climbs (Fx: 3) (Rx+: 7)