Group Warm up
Group Mobility
Strength
6×3 Bench press – Rest 1:30 between triples.
WOD ( Workout of the Day )
"Rock & Rye"
Teams of 2, alternate movements.
20 minute AMRAP
5 C2B
10 Ring dips
15 Thrusters (95/65lb)
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
"Rowing Kelly"
5 rounds for time:
500m row
30 Box jump (24/20")
30 Wall ball shots (20/14lb)
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
Strength
10 x 2 Sumo Deadlift – Rest 60 seconds after doubles.
WOD ( Workout of the Day )
"Diane"
For time – 10 minute time cap.
21 – 15 – 9
Deadlifts (225/155lb)
Handstand push ups
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
Strength
Power snatch @ 60% of 1rm. EMOTM for 7 minutes perform 3 power snatch.
WOD ( Workout of the Day )
"Downtown"
5 rounds for time:
10 Overhead squats (135/95lb)
50 Double unders
Lv. 2 (115/75lb)
Lv. 3 (95/55lb) + 100 singles
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
Strength
Back squat – 10 / 8 / 6 / 4 / 2 / 1 – After each set perform 5 – 12 GHD sit ups, Rest 2:00 after each set.
WOD ( Workout of the Day )
"Candy Cane"
For time:
50 Calorie assault bike
40 Front squats 135/95lb
30 T2B
20 Push jerk 135/95lb
10 Muscle ups – 10 pull ups + 10 Dips.
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
"12 Days of Christmas"
1 Muscle up ( Ring or Bar ) – scale to C2B pull up
2 Thruster
3 Push up
4 Back squat
5 Front squat
6 Deadlift
7 Push press
8 Hang power clean
9 wall ball shots (20/14lb)
10 Box jump (24/20")
11 Double unders
12 Front rack lunge ( 6R/6L)
RX = 95/65lb
Think of the song the Twelve Days of Christmas… Start with 1 Muscle up, then 2 thruster and 1 muscle up, then 3 push ups, 2 thruster and 1 muscle up. etc..
Merry Christmas and Happy Hannukah!
Group Warm up
Group Mobility
Strength
15 minutes to find a heavy clean & jerk for the day – Rest as needed between attempts.
WOD ( Workout of the Day )
"The Brewery"
20 minute AMRAP – with a partner
15 Clean & Jerk – power or full (135/95lb)
Rest 60 seconds
15 Clean & Jerk (155/110lb)
Rest 60 Seconds
15 Clean & Jerk (185/130lb)
Rest 60 Seconds
15 Clean & Jerk (225/155lb)
Rest 60 Seconds
AMRAP Clean & Jerk (245/170lb)
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
"Cheesecake"
Every minute on the minute – EMOTM for 10.
1. 15/12 calorie row
2. 15 Burpees
Rest 3:00
EMOTM – 10
1. 200m shuttle run x10 laps
2. 20 slam balls (40/20lb)
Rest 3:00
EMOTM – 10
1. 15/12 Assault bike calorie
2. 15 American KB swing (70/53lb)
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
Strength
8×2 Overhead squat – Rest 90 seconds.
WOD ( Workout of the Day )
"Isabel"
30 snatches for time – Squat or Power. (135/95lb)
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
Strength
5×5 Push Press – Rest 2:00 between sets, build to a heavy 5!
WOD ( Workout of the Day )
"Do You Even Lift?"
12 minute AMRAP
2 Heavy Push Press
5 Strict pull ups
5 Strict HSPU
Rest 3:00
For Time: ( 12 minute time cap )
100 Air squats
50 Shoulder to Overhead ( 135/95lb )
100 Air squats
*All workouts can be scaled on an individual basis.
