Group Warm up
Group Mobility
Strength
Power cleans – 5.3.1 then 3.2.1 – Rest 2:00 between sets. Practice cycling the barbell with good mechanics during the 5's and 3's, 2's and 1's should be heavy.
WOD ( Workout of the Day )
12.1
7 minute AMRAP of burpees
*Touching an object with both hands 6" above your reach.
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
Strength
8×3 Bench press @ 60% – rest 60 seconds between triples.
WOD ( Workout of the Day )
"Rock City"
12 minute AMRAP
5 Strict pull ups
10 Push ups
15 sit ups
EXTRA: Spend 8 – 10 minutes smashing your t-spine.
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
Strength
5×5 Front squat @ 90% of 5 rep max *1/20/17 – rest 2:30 between sets.
WOD ( Workout of the Day )
"Pride"
15 minute AMRAP
20/15 calorie row
10 Power cleans (115/75lb)
*After every 10 power cleans the weight goes up.
145/95lb
175/105lb
205/115lb
max reps – 225/125lb
EXTRA: 4 x 5-10 GHD raises
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
"Legendary"
In a team of two, complete the two part workout each for time.
0:00 – 7:00
100/75 Assault bike calories *If you finish before the 7:00 note your time! every calorie left over after the finish is a second penalty.
7:00 – ?
15 Rope climb for time
*Team score is combined working time from both events.
Group Warm up
Group Mobility
Strength
15 minutes to find a 5 rep max Back squat – rest as needed between attempts. The goal is to improve 5 or more pounds from 1/13/17.
WOD ( Workout of the Day )
"Hostage"
8 minute AMRAP
12 Slamball (40/20lb)
24 Double unders
12 Box jump over (24/20")
**EXTRA – 4 x 10-12 DB hammer curls.
***All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
11.5 – Open workout
20 minute AMRAP
5 power clean (145/100lb)
10 Toe to bar
15 Wall ball shots (20/14lb)
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
Strength
3 x 5 Power snatch @ 82% of your 1 rep max – Rest 2:00 between sets.
WOD ( Workout of the Day )
"Serendipity"
30 – 20 – 10
Calories ( Assault bike )
Dumbbell Snatch (55/35lb) split reps equally – 15R/15L, 10R/10L and 5R/5L
Kettle bell swings – American (53/35lb)
Rest 2:00
2:00 AMRAP
Handstand push ups / hand release push ups
*Score is total time to complete WOD + total Handstand push ups / Hand release push ups.
**All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
Strength
10 x 2 Strict press @ 60% – rest 60 seconds between doubles.
WOD ( Workout of the Day )
"The Ghost" – *Retest from Halloween
6 rounds:
1 minute of rowing – Calories
1 minute of burpees
1 minute of double unders
1 minute rest
*Score is total reps! if you are doing singles instead of double unders cut your reps in half. Do not game plan this workout go hard on every exercise.
**EXTRA 4 x 25 banded tricep ext
*** All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
Strength
5×5 Back squat @ 90% of 5 rep max – rest 3:00 between sets.
WOD ( Workout of the Day )
"Nemesis"
For Total rounds + reps:
6 minute AMRAP
21 pull ups
21 Thrusters (95/65lb)
– Rest 2 minutes –
4 minute AMRAP
15 pull ups
15 Thrusters (95/65lb)
– Rest 1 minute –
2 minute AMRAP
9 pull ups
9 Thrusters (95/65lb)
** EXTRA – 4 x 5-10 GHD raises – Rest as needed.
***All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
"Synergy"
Teams of 2, divide reps as needed.
60 – 40 -20
Deadlift (245/165lb)
T2B
*All workouts can be scaled on an individual basis.
