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10/8/16 – "Fantasy Team"

Group Warm up 
Group Mobility 

WOD ( Workout of the Day ) 

"Fantasy Team"

For time:

Teams of two, divide the reps equally. 

80 – Cals on rower 

80 – T2B

80 – Wall ball shots ( 20/14lb )

80 – Russian KB swings ( 53/35lb) 

Then 60 of all 4 movements, 40 and 20. 

* After each set complete a 200ft sled push ( 185/145lb )

** Rx + 100,80,60,40 and 20 + 30/20lb wall ball. 

10/7/16 – "Body weight"

Group Warm up 

Group Mobility 


Strength 

3×2 Muscle snatch @ 60% of heaviest set – 1:30 Rest between doubles. 

3×1 ( Power snatch + Snatch balance + Overhead squat) @ 60% of heaviest complex – Rest 2:00 between sets. 

WOD ( Workout of the Day ) 

"Body weight" 

8 minute AMRAP 

5 Bench press – (Body weight/ .75 BW)

5 Deadlifts – (Body weight/ .75 BW)

Rest 2:00 

6 minute AMRAP 

10 Box jump ( 24/20")

7 Push ups 

* All workouts can be scaled on an individual basis. 

10/6/16 – "The Assignment"

Group Warm up 
Group Mobility 

WOD ( Workout of the Day )

"The Assignment" 

0:00 – 12:00 Minutes run one mile, with the remainder of the time max effort wall ball shots (20/14lb)

12:00 -24:00 Run one mile, with the remainder of the time max effort slam balls ( 20/40lb) 

24:00 – 36:00 Accumulate as many calories on the concept 2 

*Score is total wall balls, slam balls and calories. 

**All workouts can be scaled on an individual basis. 

10/5/16 – "Young & Talented"

Group Warm up 

Group Mobility 


Strength 

3×1 ( 3 position snatch @ 70% of heaviest set.) – 1:30 Rest between sets.

4×2 Snatch grip Push Press @ 65% of heaviest set – 1:30 Rest between sets.

WOD ( Workout of the Day ) 

"Young & Talented" 

15 minute AMRAP 

200m Run 

12 DB Snatch (55/35lb) 6 Right / 6 Left

2 Rope climbs 

*All workouts can be scaled on an individual basis. 

  

 

10/4/16 – "Pedal To The Metal"

Group Warm up 

Group Mobility 


Strength 

Pause front squat 3×3 @ 65% of heaviest set. Three second pause at the bottom. 

WOD ( Workout of the Day )

"Pedal To The Metal" 

Every 5 minutes, for 25 minutes complete:

1.) 20/15 calories on assault bike + 40 burpees.

2.) 20/15 calories on assault bike + 50 Double unders.

3.) 20/15 calories on assault bike + 40 Deadlifts (115/75lb)

4.) 20/15 calories on assault bike + 30 Front squats (115/75lb)

5.) 20/15 calories on assault bike + 30 Hang power cleans ( 115/75lb) 

*All workouts can be scaled on an individual basis. 

10/3 – "Fran" *Compare scores from 7/12/16

Group Warm up 

Group Mobility 


Strength 

3×1 ( 3 position clean @ 70% of heaviest set from last week ) 1:30 Rest between sets. 

4×2 Behind the neck jerk @ 70% of heaviest set. 1:30 Rest between sets. 

WOD ( Workout of the Day ) 

"Fran" 

21-15-9 

Thruster ( 95/65lb)

Pull ups 

*10 minute time cap 

*All workouts can be scaled on an individual basis.