Group Warm up
Group Mobility
"Trilogy"
Team of 3 – 10 rounds each athlete.
*30 – 1 minute rounds
3 Thrusters (135/95lb)
100m sprint
max rep box jump overs (24/20")
*One athlete works while the other two rest. 1 minute on and 2 minutes off. Score is total number of box jump overs.
Group Warm up
Group Mobility
Strength
5 Rounds – rest 90 seconds between movements.
5 heavy bench press
5 strict or weighted ring dips
10 DB bent over rows ( R+L=20)
"JUICY"
EMOTM for 10 minutes
12/9 calorie assault bike + max push ups
*Score is total push ups
Group Warm up
Group Mobility
WOD ( Workout of the Day )
"Sociopath"
10 minute AMRAP
15 Burpee box jumps (24/20")
20 Overhead plate walking lunges (45/25lb)
-Rest 5:00-
2 rounds for time of:
50 Calorie row
40 Pull ups
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
Strength
5 x 1 six position halting snatch ( with a 1 second pause at each position.) – Rest 2 minutes between sets, add weight if technique is flawless.
1 rep = Floor, 1"off the floor, below the knee, above the knee, mid thigh and catch.
WOD ( Workout of the Day )
"Purify"
For time:
21 – 15 – 9
Power snatch (95/65lb)
Wall ball shots (20/14lb)
kettle bell swings (53/35lb)
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
Strength
10x50ft yoke carry – Heavy as possible. Rest up to 2 minutes in between sets.
WOD ( Workout of the Day )
"The golden rule"
5 rounds for time: ( 15 minute time cap )
200m run
10 Toe to bar
2 Rope climbs
10 Deadlifts (225/135lb)
*All workouts can be scaled on an individual basis.
EXTRA: Accumulate 2 minutes in a hollow rock hold.
Group Warm up
Group Mobility
Strength
8×3 Back squat, rest 2:00 between triples. Build to a tough 3 rep for the day.
WOD ( Workout of the Day )
"The Voice"
12 minute AMRAP
100 double unders / 150 singles
30 burpees
30 back squats – from the floor (165/110)
30 burpees
100 double unders / 150 singles
12 muscle ups / chest to bar pull ups
*All workouts can be scaled on an individual basis
EXTRA: 4 x 12 GHD back extension – rest 90 seconds
4 x 10 -15 DB bench press – rest 90 seconds
Group Warm up
Group Mobility
Strength
Teams of 2 – 1 mile sled drag, heavy as possible. Switch every 400m lap .
WOD ( Workout of the Day )
"Diane"
**10 minute time cap
21-15-9
Deadlift (225/135lb)
Handstand push ups
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
10 x 1 Snatch balance – Rest 1:30 between sets. Add weight each set focus on quick footwork and driving under the bar.
WOD ( Workout of the Day )
"Half Price"
Team of 2, alternate each round.
10 rounds for time:
10 Overhead squats (135/95)
5 Burpee pull ups
*Level 2 (95/65lb)
RX+ Burpee bar muscle up
Group Warm up
Group Mobility
Strength
7 x 1 Hi hang squat clean + 1 Hang squat clean – rest 1:30 between sets. Technique should be top priority on todays sets.
WOD ( Workout of the Day )
"The Informant"
3 rounds for time:
30/25 assault bike calories
15 Toe to bar
20 Sit ups
10 hang power cleans (135/95lb)
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
"Whitten"
5 rounds for time – *40 minute time cap.
22 kettle bell swings (70/53lb) American
22 box jumps (24/20")
Run 400m
22 burpees
22 Wall ball shots (20/14lb)
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
