Group Warm up
Group Mobility
WOD ( Workout of the Day )
"Bat Out of Hell"
18 minute AMRAP
Teams of 2, alternate every complete round.
5 Clusters (135/95lb)
10 KB Swings – Russian (70/53lb)
150ft sled push (165/125lb)
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
Strength
2 x 2 Front squat – Rest as needed between attempts. The goal is to find a new two rep max, however you should aim to hit five pounds more than your 3 rep max.
WOD ( Workout of the Day )
"The Bodyguard"
3 rounds for time:
350m row
15 DB shoulder to overhead (50/30lb)
21 Box jumps (24/20")
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
"Back in Black"
21 minutes EMOTM – 7 rounds.
1. 25 sit ups
2. 15 wall ball shots (20/14lb)
3. 10 ring dips – RX+ strict
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
Strength
3×5 Back squat @ 65-70% – rest 2:00 between sets.
WOD ( Workout of the Day )
"The Dark Side of the Moon"
For time: ( 25 minute time cap )
200m run
10 Power snatch (75/55lb)
400m run
15 Power snatch (95/65lb)
800m run
20 Power snatch (115/80lb)
1200m run
25 Power snatch (135/95lb)
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
Strength
10×2 sumo deadlift @ 60-65% – rest 60 seconds. Each double should be done as fast as possible!
WOD ( Workout of the Day )
"Thriller"
For Time: 6 minute time cap!
30 Burpees
20 Deadlifts (315/205lb)
30 Pull ups
level 2 – (275/185lb)
level 3 – (225/155lb)
EXTRA: 2×50 banded hamstring curls
**All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
Strength
5×5 Front squat @ 80-85% – 2:00 rest between sets.
WOD ( Workout of the Day )
"Bombay"
18 minute AMRAP
2 ring muscle ups
4 Handstand push ups
6 Hang power cleans (155/105lb)
8 T2B
*All workouts can be scaled on an individual basis.
EXTRA: 6×5 GHD Raises – rest as needed between sets.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
"Gardening angel"
In a team of 2, alternate movements.
4 rounds for time
600m row
12 deadlifts (275/185lb)
36 wall ball shots (20/14lb)
Rest 3:00 then
100 pull ups
200/150 push ups
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
Pleas join us for our last Friday night lights!
First heat is at 5:30pm.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
"Celebrate"
For time:
3 rounds of :
15/12 assault bike calories
30 ab mat sit ups
15 knee to elbow
Immediately into
3 round of :
100m shuttle sprint
10 Box jumps (30/24")
Immediately into
1200m row
*19 minute time cap.
Group Warm up
Group Mobility
Strength
3×5 Front squat @ 60-65% of 1rm – rest 2:00 between sets.
WOD ( Workout of the Day )
"17.5?"
7 minute AMRAP
10 DB thruster (50/35lb) – each hand.
60 Double unders
level 2 – 35/20lb DB
*All workouts can be scaled on an individual basis.
EXTRA: 10 minute quad smash – 5 minutes each leg.
