WOD:
Live by Squats & Step Up/Overs

*Check your email for the coaching video link.

WOD:
On a running clock: 1x Through for Max Reps:
3 min max rep Ab Mat Sit Ups
4 min max rep Push Ups
5 min max rep Lunges
4 min max rep Pull Ups
3 min max rep Ab Mat Sit Ups

*Check your email for the coaching video link.

10 min EMOM: 1 TGU R & L

WOD:
12 min to work:
21-15-9
Power Snatch
Overhead Squat

In the remaining amount of time: Max Rep Burpees
*Check your email for the coaching video link.

Foundational Movement Day: Deadlift

WOD:
5 min AMRAP:
35 DU
12 Push Ups
12 DL

-3 min Rest-

5 min AMRAP:
35 DU
12 Push Ups
12 DL

*Check your email for the coaching video link.

Foundational Movement Day: Air Squat

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

*Check your email for the coaching video link.

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

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

*Check your email for the coaching video link.
*Check your email for Zoom Class Links: 9:30 AM & 5:30 PM

WOD:
Duathlon

*Check your email for the coaching video link

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

*Check your email for the coaching video link.
*Check your email for Zoom Class Links: Noon & 5:30 PM

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

*Check your email for the coaching video link.

*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-

*Check your email for the coaching video link.

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

*Check your email for the coaching video link.
*Check your email for Zoom Class Links: Noon & 5:30 PM

RUCK

Post Ruck:
TABATA Holds:
Wall Sit
Side Plank
Superman

*Check your email for the coaching video link.

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

*Check your email for the coaching video link

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-