Group Warm up
Group Mobility
"Magneto"
12 minute AMRAP
30/24 Cal assault bike
30 Air squat
20 Ring dip
Rest 2:00
14:00 – 24:00
8 Handstand push up
16 box jump (30/24")
24 Cal row
Rest 2:00
At the 26:00 minute complete, for time:
12 – 9 – 6 – 3
Deadlift (225/135lb)
bar facing burpees
*Score is total rounds completed in the first two workouts + time for the third.
**All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
Strength
8×3 Split jerk, from a rack. Rest 90 seconds between triples. Focus on perfect footwork and driving under the bar.
WOD ( Workout of the Day )
"Green Hornet"
For Time:
100 Double unders/ 150 singles
30 DB Push press (55/35lb)
30 Sit ups
30 DB Push press (55/35lb)
30 Sit ups
100 Double unders/ 150 singles
*DB= Dumbbell ( 55/35lb each hand ) RX+= GHD sit ups
**All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
Gymnastic Development
5 sets for Quality, speed and efficient movement is the focus! Rest 90 seconds between sets. Try to complete the movements unbroken or as close to unbroken as possible.
Level 1 = 6 Chest to bar + 4 T2B + 2 Bar muscle ups.
Level 2 = 6 Pull ups + 4 T2B/ K2E
WOD ( Workout of the Day )
"Fate Capacity Test"
Every minute on the minute for as long as possible – Cap 30 minutes.
1.) 150ft sled push (75' out/75' back) (165/125lb)
2.) 3 Hang power snatch + 3 Overhead squats (135/95lb)
3.) 8 Burpee box jump (24"/20")
*Workout is scored on three different levels, Level 1 is the whole 30 minutes completed = Fire breather. Level 2 is 20 minutes completed = Great. Level 3 is 10 minutes completed = Good.
**All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
Strength – Barbell cycling
5×5 Power clean – Rest 2:00 between sets. Start at 50% of 1rm power clean and build to a heavy 5 for the day. Smooth and perfect touch and go reps should be the focus!
WOD ( Workout of the Day )
"Iron Man"
E2MF20 – 10 rounds
every two minutes for twenty minutes complete:
15/12 calories on the concept 2
3 power clean + Jerk (185/125lb)
*Rest with the remaining time, scale the weight as needed but the clean and jerk should be a challenging weight.
*Score for todays workout is top set completed in the power cleans.
Group Warm up
Group Mobility
"Incredible Hulk"
20 minute AMRAP
5 Deadlifts
5 Hang power cleans
5 Front squats
5 Push press
5 Back squats
*Rx 115/75lb
**All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
"Who's the turkey now?"
For time, in a team of 2 or 3.
200 double unders
180 sit ups
160 wall ball shots (20/14lb)
140 calorie row
120 assault bike calories
100 box jump (24/20")
80 push ups
60 pull ups
40 toe to bar
20 rope climbs
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
Strength
5×12 dumbbell bench press – Rest :30 seconds
5×8 kneeling dumbbell press – Rest :30 seconds ( 8R/8L)
WOD ( Workout of the Day )
"Thankful"
15 minute AMRAP
10 Front rack lunges – In place (135/95lb)
20 KB snatch (10R/10L) 53/35lb
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
Strength – Barbell cycling
10×3 Power clean + Push jerk, rest 60 seconds between sets.
*The goal is to perform three touch and go reps and add weight after each set.
WOD ( Workout of the Day )
"Patriot"
10-1 Atlas stone to shoulder (95/65lb)
1-10 T2B
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
Strength
4×5 Back squats – Rest 90 seconds
4×3 Tall box jumps – Rest 90 seconds
*One set is 5 back squats and then 3 tall box jumps.
WOD ( Workout of the Day )
"Diamonds"
4 minutes to complete:
25 Wall ball shots (20/14lb)
15 Burpees
Max assault bike calories with the remaining time.
Rest 4 minutes and repeat for 4 rounds.
*Score is total calories in all four rounds.
**All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
Strength – Barbell cycling
5/3/1 & 3/2/1 Touch and Go Squat snatch, start at 50% for the 5's and add weight each set. Rest 60 seconds between sets.
WOD ( Workout of the Day )
"Tornado" – 11 minute time cap.
For time:
70 Overhead squats (75/55lb)
50 Calorie row
30 Handstand push ups
*All workouts can be scaled on an individual basis.
