Friends & Family Fitness WOD
Free Class for Friends & Family of Members/Clients

Conditioning
25 minute AMRAP:
- 20 Hand Release Push-ups
- 20 Ring Rows
- 100m Side Shuffle (50m down/50m back)
- 20 Sit-ups
- 20 Wall Balls
- 500m/400m Row

Mobility
- 0:45 Chair Pose
- 0:30 Rotating Chair (each side)
- 0:45 High Lunge w/ Twist (each side)
- 0:30 Low Lunge w/ Extension (each side)
- 0:45 Twisted Lizard (each side)

Warm-up
5 minutes for quality:
- 5 Burpees
- 20 Dead Bugs
- 12 Barbell Bicep Curls
- 20 Glute Bridges

Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x5 @ 60%
- 1x5 @ 65%
- 3x5 @ 70%

Conditioning
15 minute AMRAP:
- 200m Run
- 20 Hand Release Push-ups
- 20 Walking Lunges
- 10 Power Cleans (115/80)

Focus Movement = Hand Release Push-ups

Conditioning
14 minute AMRAP:
- 10 Power Snatches (95/65)
- 15 Ring Rows
- 20 Air Squats
- 200m Run
2:00 Rest
14 minute AMRAP:
- 10 Power Cleans (135/95)
- 15 Hand Release Push-ups
- 20 Walking Lunges
- 250m Row

Mobility
- 0:45 Chair Pose
- 0:30 Rotating Chair (each side)
- 0:45 High Lunge w/ Twist (each side)
- 0:30 Low Lunge w/ Extension (each side)
- 0:45 Twisted Lizard (each side)

Warm-up
5 minutes for quality:
- 1:00 Row
- 10 Bulgarian Split Squats (each side)
- 20 Banded Face Pulls
- 10 Rower Pike-ups

Strength
Front Squat:
- Every 2:00 x 5 sets
- 2x6 @ 65%
- 1x4 @ 75%
- 1x3 @ 85%
- 1x2 @ 90%

Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 20 Hand Release Push-ups
- 20 Goblet Lunges (55/35)
- 20 Sit-ups
- 50 Double Unders

Focus Movement = Goblet Lunges

Mobility
- 0:45 Chair Pose
- 0:30 Rotating Chair (each side)
- 0:45 High Lunge w/ Twist (each side)
- 0:30 Low Lunge w/ Extension (each side)
- 0:45 Twisted Lizard (each side)

Warm-up
5 minutes for quality:
- 1:00 Row
- 20 Lunges
- 10 Dumbbell Upright Rows
- 20 Russian Twists

Strength
Overhead Squat:
- 1x5 @ 65%
- 1x5 @ 70%
- 1x5 @ 75%
- 2x5 @ 70%

Conditioning
3 Rounds for time:
- 10 Power Cleans (95/65)
- 20 Hand Release Push-ups
- 30 Air Squats
- 400m Run

Focus Movement = Power Clean

Mobility
- 2:00 Lacrosse Ball Levator Scapulae
- 10 Windmill Stretches
- 3 Wrist Stretches
- 10 Animal Twists
- 10 Clam Twists
- 10 Frog Twists

Warm-up
5 minutes for quality:
- 10 Sprawls
- 10 Cossack Squats
- 10 Ring Rows
- 0:30 Handstand

Strength
Squat Clean + Split Jerk:
- Every 2:00 x 5 sets
- 2x(2+1) @ 73%
- 3x(2+1) @ 79%

Conditioning
3 Rounds for time:
- 15 Hand Release Push-ups
- 15 Thrusters (95/65)
- 100m Farmers Carry (55/35)
- 500m/400m Row

Focus Movement = Thrusters

Mobility
- 1:00 Kettlebell Adductor Release (each side)
- 2:00 Lateral Hamstring Stretch
- 10 Cossack Squats
- 1:00 Frog Pose Level 1
- 1:00 Frog Pose Level 2
- 5 Half Pancakes
- 10 Full Pancakes

Warm-up
5 minutes for quality:
- 100m Run
- 10 Single Leg Glute Bridges (each side)
- 20 Band Pull Aparts
- 0:20 L-Sit Hold

Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x10 @ 57%
- 1x8 @ 62%
- 1x6 @ 67%
- 1x6 @ 71%
- 1x6 @ 76%

Conditioning
16 minute AMRAP:
- 100m Farmers Carry (55/35)
- 20 Walking Lunges (weighted optional)
- 20 Hand Release Push-ups
- 20 Hollow Rocks
- 20 Ball Slams

Focus Movement = Walking Lunges

Conditioning
25 minute AMRAP:
- 10 Pull-ups
- 15 Hand Release Push-ups
- 20 Goblet Squats (55/35)
- 25 Sit-ups
- 100m Farmers Carry (55/35)
- 500m/400m Row

Mobility
- 2:00 Lacrosse Ball External Hip Release
- 1:00 Brettzel (each side)
- 0:30 Super Squat (each position)
- 1:00 Down Dog

Warm-up
5 minutes for quality:
- 100m Run
- 10 Suitcase Deadlifts (each side)
- 5 Single Arm Kneeling Dumbbell Presses (each side)
- 0:20 L-Sit Hold

Strength
Romanian Deadlift:
- Every 2:00 x 4 sets
- 4x10 @ 55% of 1RM Conventional Deadlift

Conditioning
5 Rounds for time:
- 20/16 Calorie Row
- 15 Goblet Squats (45/30)
- 15 Hand Release Push-ups

Focus Movement = Goblet Squats

Mobility
- 1:30 Banded Pec Stretch (each side)
- 10 Windmills (each side)
- 10 Scapula Circles/Cat Cows
- 8 Thoracic Bridges

Warm-up
5 minutes for quality:
- 5 Burpees
- 10 Sots Press
- 10 Ring Rows
- 0:45 Plank

Strength
Strict Press:
- Every 2:00 x 5 sets
- 1x6 @ 78%
- 1x5 @ 83%
- 3x3 @ 88%

Conditioning
15 minute AMRAP:
- 200m Run
- 20 Hand Release Push-ups
- 20 Goblet Squats (50/35)
- 20 Ring Rows

Focus Movement = Ring Rows

Mobility
- 1:30 Foam Roll Quads
- 1:00 Twisted Lizard (each side)
- 0:30 Chair Pose
- 0:30 Chair Pose w/ Twist (each side)

Warm-up
5 minutes for quality:
- 100m Run
- 5 Windmills (each side)
- 16 Star Fish Crunches

Strength
Romanian Deadlift:
- Every 2:00 x 4 sets
- 4x10 @ 50% of 1RM Conventional Deadlift

Conditioning
15 minute AMRAP:
- 15 Hand Release Push-ups
- 15 Kettlebell Swings (55/35)
- 20 Step-ups
- 250m/200m Row

Focus Movement = Kettlebell Swings

Conditioning
25 minute AMRAP:
- 10 Hang Power Snatches (95/65)
- 15 Hand Release Push-ups
- 20 Air Squats
- 25 Sit-ups
- 10 Hang Power Cleans (135/95)
- 15 Pull-ups
- 20 Walking Lunges
- 25 Hollow Rocks
Only use one barbell during the workout. Change weights when needed.

Mobility
- 1:30 Pec Lacrosse Ball Release (each side)
- 10 Windmills (each side)
- 8 Straight Bridges
- 6 Crab Bridges

Warm-up
5 minutes for quality:
- 100m Run
- 10 Suitcase Romanian Deadlifts (each side)
- 20 Air Squats
- 6 Strict Ring Dips

Strength
Snatch Balance + Overhead Squat:
- Every 2:00 x 5 sets
- 1x(2+2) @ 62%
- 1x(2+2) @ 70%
- 3x(2+2) @ 75%
- Percentages of 1RM Snatch

Conditioning
15 minute AMRAP:
- 20 Hand Release Push-ups
- 20 Step-ups
- 30/24 Calorie Row

Focus Movement = Rowing

Mobility
- 1:30 Internal Hip Release (each side)
- 0:30 Pigeon Level 1 (each side)
- 0:30 Pigeon Level 2 (each side)
- 0:30 Half Lord of the Fishes (each side)

Warm-up
5 minutes for quality:
- 100m Run
- 10 Medicine Ball Hamstring Curls
- 10 Single Arm Kneeling Dumbbell Press (each side)
- 5 Dead bugs (each side)

Strength
Romanian Deadlift:
- Every 2:00 x 4 sets
- 4x10 @ 45% of 1RM Deadlift

Conditioning
6 Rounds for time:
- 12 Hand Release Push-ups
- 15 Wall Balls
- 200m Run

Focus Movement = Wall Balls

Mobility
- External Shoulder Release
- Windmill
- Forearm Stretches

Warm-up
5 minutes for quality:
- 100m Run
- 10 Sots Press
- 20 Banded Good Mornings
- 20 Candlestick Toe Touches

Strength
Snatch Pull:
- Every 2:00 x 6 sets
- 6x3 @ 103% of 1RM Snatch

Conditioning
6 rounds for time:
- 10 Chest to Bar Pull-ups
- 15 Hand Release Push-ups
- 20 Weighted Lunges (35/25)

Focus Movement = Chest to Bar Pull-ups

Conditioning
25 minute AMRAP:
- 15 Deadlifts (135/95)
- 2 Rope Climbes
- 20 Step-ups
- 10 Shoulders to Overhead (135/95)
- 25 Air Squats
- 20 Hand Release Push-ups

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 20 Monster Walk Steps
- 15 Hollow Rocks
- 10 Jumping Lunges

Strength
Back Squat:
- Every 2:00 x 6 sets
- 1x5 @ 67%
- 1x5 @ 76%
- 1x3 @ 81%
- 1x2 @ 86%
- 2x1 @ 91%

Conditioning
16 minute AMRAP:
- 20 Hand Release Push-ups
- 20 Step-ups
- 20 Clam Crunches
- 100m Farmers Carry (55/35)

Strength
Front Squat:
- 4x1
- Same weight for all 4 sets

Conditioning
3 Rounds for time:
- 30/24 Calorie Row
- 30 Hand Release Push-ups
- 60 Double Unders

Strength
Bent Over Row:
- 5x5
- Same weight for all 5 sets

Conditioning
18 minute AMRAP:
- 10 Box Jumps
- 15 Hand Release Push-ups
- 20 Kettlebell Swings
- 25 Clam Crunches
- 300m/250m Row

Strength
Bent Over Row:
- 5x7
- Same weight for all 5 sets

Conditioning
4 Rounds for time:
- 15 Medicine Ball Cleans
- 15 Hand Release Push-ups
- 500m Row
Advanced = Strict HRPU (Knees & thighs off the ground, shoulders and hips move up at the same time. NO worm)