Group Warm up
Group Mobility
Strength
10×2 Power clean @ 65% – rest 60 seconds between doubles, focus should be on completing the doubles as fast as possible! Touch & go reps are not allowed.
WOD ( Workout of the Day )
"Stir it up"
12 minute AMRAP
8 Calorie row
6 Burpees
2 Power cleans (155/105lb)
(RX+ 225/135lb)
*All workouts can be scaled on an individual basis.
EXTRA: 5×10 GHD sit ups – rest 60 seconds between sets.
Group Warm up
Group Mobility
Strength
5×3 Shoulder press – 2:00 rest between triples, build to a heavy three for the day.
WOD ( Workout of the Day )
"Nifty Fifty"
For time:
50 Barbell front rack Step ups (24/20") – #45/35lb
50 KB Swings (53/35lb) – American
EXTRA: 5 minutes per leg – Barbell quad smash.
Group Warm up
Group Mobility
"Pontoon season"
In a team of two, complete the following:
0:00 – 8:00 ( 8 min AMRAP – alternate full rounds.)
100ft sled push (215/145lb) + 8 Clean & Jerk (135/95lb)
11:00 – 20:00 ( 9 min AMRAP – alternate full rounds. )
10 Front rack walking lunges (135/95lb) + 10 Ring dips
23:00 – 33:00 ( 10 min AMRAP – alternate full rounds.)
3 rope climbs + 6 HSPU + 9 Sit ups
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
Strength
12 sets of a 50ft yoke carry – rest no more than 2 minutes between attempts. Continue to build throughout the sets.
WOD ( Workout of the Day )
"Striker"
For Time: 7 minute time cap.
30 calories assault bike
20 burpee box jump over (24/20")
10 Atlas stone cleans (95/65lb)
*All workouts can be scaled on an individual basis.
RX+ (30/24") box + 145/95lb Stone.
EXTRA: 3 x 3:00 banded march – front loaded (40/20lb)
Group Warm up
Group Mobility
WOD ( Workout of the Day )
"The Challenge"
6 rounds for total working time:
30 Double unders
20 Wall ball shots (20/14lb)
15 Slam balls (40/20lb)
10 Box jump over (24/20")
*Rest 1:00 after each round!
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
Strength
7×2 Push press – rest 1:30 between doubles. Take the seven sets to build to a heavy double for the day.
WOD ( Workout of the Day )
"Safety in numbers"
Teams of two, alternating every complete round.
18 minute AMRAP
7 Push press (135/95lb)
7 Burpees
7 Toe to bar
*All workouts can be scaled on an individual basis.
EXTRA: 4 x 10 DB Skull crushers – 1:30
4 x 12 DB Rows – 1:30
Group Warm up
Group Mobility
Strength
10×2 Sumo deadlift @ 65% – rest 60 seconds between doubles. Every set needs 100% focus on moving the weight as quick as possible.
WOD ( Workout of the Day )
"Frenzy"
Every 4 minutes, for 16 minutes – 5 rounds. Complete the following:
250m row + 15 KB swings – American (53/35lb)
*Note your time for each round, your score will be your slowest & fastest round.
*All workouts can be scaled on an individual basis.
EXTRA: 3 x 25 Banded or Barbell good mornings.
Group Warm up
Group Mobility
Strength
5×3 Overhead squat – rest 2:00 between triples.
WOD ( Workout of the Day )
"Running Cindy"
For time: (20 minute time cap)
200m run
3 rounds of "Cindy"
400m run
4 rounds of "Cindy"
200m run
3 rounds of "Cindy"
400m run
4 rounds of "Cindy"
*All workouts can be scaled on an individual basis.
EXTRA: 3 minute Barbell bicep smash – R+L
***1 round of "Cindy" = 5 Pull ups + 10 Push ups + 15 Air squats.
Group Warm up
Group Mobility
"Snow Leopard"
For time:
35 Calorie row
30 Box Jump (24/20")
25 Deadlifts (185/125lb)
20 Pull ups
15 HSPU
5 Rope Climbs
15 HSPU
20 Pull ups
25 Deadlifts (185/125lb)
30 Box Jump (24/20")
35 Calorie row
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
Strength
20 minutes to establish a new 1 rep max front squat – rest as needed between attempts.
WOD ( Workout of the Day )
"Rattlesnake"
Teams of two, for time:
22- 16 -10
Squat cleans – (135/155/185 – 95/105/125lb)
* After each set both athletes complete a 200m run.
*All workouts can be scaled on an individual basis.
