WOD / Events

Work on your flexibility at the Power Yoga class at 8 AM today!

Strength
Every 2:00, 3 Rounds
1) 10 Hip Thrusts w/ Banded Hip Abduction (40%+ of 1RM Back Squat)
2) 50′ Forward Sled Pull + 50′ Backward Sled Pull
3) 15 Hollow Rocks + 10-15 V-Ups (FX: Tuck-Ups) (RX+: Weighted Hollow Rocks)

Conditioning
AMRAP 10
200m Run
30 Sit-Ups
60 Crossover Single Unders (FX: 40 OR Double Unders)

Squad WOD

3 Rounds of 4:00 on/2:00 off – w/ Partner, Split Reps Any Way
1)
30-25-20
Bar Facing Burpees
Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)
into…
AMRAP Calorie Ski in Remaining Time

2)
30-25-20
Chest to Bar Pull-Ups (FX: Pull-Ups)
Thrusters (95/65) (FX: 75/55) (RX+: 115/80)
into…
AMRAP Calorie Bike in Remaining Time
*Score is total Calorie Ski + Bike

Strength
Every 2:00, 3 Rounds
1) 50’/50′ Mixed Kettlebell Farmer’s Carry and Front Rack Carry
2) 10/10 Banded Row in Side Plank

Conditioning
AMRAP 18
250/200m Row (FX: 200/150m)
18 Box Jump (24/20)
18 Single Dumbbell Hang Clean
18 Single Dumbbell Front Rack Lunge
*(50/35) (FX: 35/20) (RX+: Kettlebell, 24/16)

Strength
Every 2:00, 6 Sets
2 Snatch Grip Push Press + 2 Overhead Squat
1-3) 65-70% 1RM Snatch
4-6) 70-75%

Conditioning
EMOM 10
1) 18/14 Calorie Ski (FX: 16/12) (RX+: 20/15)

2-4)
AMRAP
30 Double Unders
5 Handstand Push-Ups (FX: 3) (RX+: Strict)
10 Overhead Squats (75/55) (FX: 55/35)

5) Rest

Build up your core strength and flexibility at Core-Flex – tonight at 5:45 PM!

Strength
Every 2:00, 4 Rounds
1) 8-10 Tempo Incline Seal Row
2) 6-8 Tempo Ring Dip (FX: Banded) (RX+: 8-10)
*3s down for both movements

Conditioning
For Time:
27/20 Calorie Bike (FX: 21/16) (RX+: 33/25) (1:00 Cap)
10 50′ Shuttle Runs (FX: 8) (RX+: 12)
30 Burpees to 6″ Target (FX: 24) (RX+: 36)
50 Sit-Ups (FX: 40) (RX+: 60)
*11:00 Cap

Strength
Every 2:00, 8 Sets
1-4) 1 Power Clean + 1 Push Press + 1 Split Jerk (↑, start at 50-60% 1RM CJ)
5-8) 1 Power Clean + 1 Split Jerk (↑)

Conditioning
AMRAP 10
5 EKO Complex (95/65) (FX: 75/55) (RX+: 135/95)
15 Toes to Bar (FX: 10)
*Coach Elizabeth Complex (EKO): 1 Clean + 1 Shoulder to Overhead + 2 Overhead Lunges

Strength
Every 3:00, 5 Sets
3 30X-Tempo Back Squat + 2 Back Squat
1-2) 65-70%
3-4) 70-75%
5) No Tempo, 75-80%
*30X-Tempo: 3s down

Superset Accessory (3+ out of 5)
10/10 Side Lying External Rotation

Conditioning
2 Rounds for Time:
500/400m Row (FX: 400/300m)
120 Double Unders (FX: 80) (RX+: 150)
20 Goblet Squats (24/16) (FX: 16/12) (RX+: 32/24)
*14:00 Cap

Strength
Every 2:00, 6 Sets
1-3) 1 Snatch Pull w/ Pause in Extension + 1 High Hang Muscle Snatch + 1 Power Snatch (40-50%)
4-6) 1 Snatch Pull w/ Pause in Extension + 1 High Hang Power Snatch + 1 Power Snatch (50-60%)
*Reset between High Hang and Full Snatch

Conditioning
EMOM 15
1) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
2) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)

3-4)
AMRAP
10 Burpees Over Dumbbell
10 Single Dumbbell Hang Snatch (50/35) (FX: 35/20)
10 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20)

5) Rest

Squad WOD
For Time w/ Partner – Split Reps Any Way
100 Calorie Row (FX: 80)
80 Wall Balls (20/14) (FX: 60)
60 Toes to Bar (FX: 40)
40 Clean and Jerks (135/125) (FX: 95/65) (RX+: 185/125)
60 Toes to Bar (FX: 40)
80 Wall Balls (20/14) (FX: 60)
100 Calorie Row (FX: 80)
*32:00 Cap