Month: April 2017

Group Warm up 

Group Mobility 

Strength 

5×5 Back squat @ 85% – rest 2-3 minutes between sets. *The heavier your 1rm the harder 85% will be, however you can scale weight 5-10% if needed. 

WOD ( Workout of the Day ) 

"The Purchase" 

On a ten minute running clock… 

0:00 – 5:00 AMRAP 

10 KB swings – Russian (53/35lb) 

10 Pistols (5R/5L) 

5:00 – 10:00 AMRAP 

10 Burpee box jumps (24/20") 

10 DB front rack lunges (5R/5L) – 50/35lb 

*All workouts can be scaled on an individual basis. 

EXTRA: 1×100 banded good morning 

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

"Blast Off" 

Team of 3 

300 dumbbell thruster (50/35lb) 

200 Toe to bar 

100 calorie row 

*All workouts can be scaled on an individual basis. 

Group Warm up 

Group Mobility 

Strength 

5×1 Front squat @ 90-95% – rest 2 or 3 minutes. 

WOD ( Workout of the Day ) 

"Grace" 

30 clean & jerk for time – (135/95lb) 

*All workouts can be scaled on an individual basis. 

EXTRA – 5×5 GHD raise (10/5lb) 

Group Warm up 

Group Mobility 

"The Bridge" 

0:00 – 10:00 (2 rounds for time) 

Row 500m 

15/12 calorie assault bike 

50 Double unders 

10:00 – 20:00 (AMRAP) 

4 Bar muscle up / Chest to bar 

8 Deadlifts (225/135lb) 

12 sit ups 

*All workouts can be scaled on an individual basis. 

Group Warm up 

Group Mobility 

Strength 

10×3 Bench press @ 65-70% – rest 60 seconds between triples. 

WOD ( Workout of the Day ) 

"Human Power" 

6 rounds for total reps. 

2 minute AMRAP of:

200m run 

then 

Max effort burpee box jump overs (24/20") 

Rest 2 minutes after each round. 

*All workouts can be scaled on an individual basis. 

EXTRA – 1×100 banded tricep extension. 

Group Warm up 

Group Mobility 

Strength 

5×5 Front squat @ 85% – rest 2 minutes between sets. 

WOD ( Workout of the Day ) 

"Fate loves The Fearless" 

For Time: (14 minute time cap.)

40 Calories assault bike 

80 Wall ball shots (20/14lb) 

10 Squat cleans (225/155lb) 

lv.2 – (185/125lb)

lv.3 – (135/95lb) 

*All workouts can be scaled on an individual basis. 

EXTRA: 4 x 15 Barbell seated good morning 

Group Warm up 

Group Mobility 

Teams of 2 : For total working time. 

800m Plate run (45/25lb) – Both partners. 

-Rest 3:00- 

6 Rounds: 250m row – While partner holds a double KB front rack (53/35lb) 

-Rest 3:00- 

4 Rounds: 15/12 Calorie Assault bike – partner holds overhead position (115/75lb) 

Group Warm up 

Group Mobility 

Strength 

5×1 Back squat @ 90-95% – rest 2 or 3 minutes between sets. The weight should be challenging! no misses!! 

WOD ( Workout of the Day ) 

"Menace to Society" 

5 Rounds for total working time: 

6 Power Snatch (135/95lb) 

9 T2B 

6 Overhead Squats (135/95lb) 

*Rest 2:00 between rounds. 

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

EXTRA: 5×5 GHD Raise – 3 1 tempo. 

Group Warm up

Group Mobility 

*Retest from 8/18/16 – compare scores. 

"Highs and Lows" 

25 AMRAP 

40 calorie row 

40 Box jump over (24/20") 

40 Deadlift (155/105lb)

40 Ring dip 

40 Wall ball shots (20/14lb) 

40 Deadlift (155/105lb) 

40 Box jump over (24/20") 

40 Calorie row 

*All workouts can be scaled on an individual basis. 

Group Warm up 

Group Mobility 

Strength 

5×3 Box Squat @ 70% – rest 90 seconds between triples. 

WOD ( Workout of the Day ) 

*Retest from 7/13/16 – compare scores. 

"Assault Kalsu" 

100 Assault bike calories for time: 

**Every minute on the minute, stop and perform 5 burpees. 

EXTRA: 3 x 3:00 on / 3:00 off – Banded march ( front loaded med ball ) – 20/14lb