Group Warm up
Group Mobility
Strength
5×3 Power clean – rest 2:00 between triples.
WOD ( Workout of the Day )
"Godzilla"
3 rounds of:
4 minute AMRAP
6 Power cleans (155/105lb)
12 box jumps (24/20")
24 double unders / 48 singles
-Rest 2:00 between each round-
*Level 2 (135/95lb) *Level 3 (115/75lb)
EXTRA: 3 x15 barbell good mornings
Group Warm up
Group Mobility
Strength
10×2 Turkish get up – 1 rep on each side, rest as need between sets. Add weight if possible.
WOD ( Workout of the Day )
"Cindy"
20 minute AMRAP of:
5 pull ups
10 Push ups
15 Air squats
Group Warm up
Group Mobility
"Great White shark"
5 rounds for total repetitions:
1:00 – Shuttle runs
1:00 – Wall ball shots (20/14lb)
1:00 – Double unders
1:00 – Assault bike calories
1:00 – rest
*Clock runs continuously so be prepared to move from movement to movement.
Group Warm up
Group Mobility
Strength
5×3 split jerk ( from a rack ) – rest 2:00 between sets. Focus on driving under the bar and improving foot work.
WOD ( Workout of the Day )
"Bramble shark"
Teams of 2, alternate movements: Score is total number of rounds completed.
15 minute AMRAP
12 Russian kettle bell swings (53/35lb)
6 Handstand push ups
12 burpees
Group Warm up
Group Mobility
"Carpet shark"
Rowing @ 75% effort. Target stroke rate 26 -31.
1 minute row – 1 minute rest
2 minute row – 2 minute rest
3 minute row – 3 minute rest
4 minute row – 4 minute rest
5 minute row – 5 minute rest
4 minute row – 4 minute rest
3 minute row – 3 minute rest
2 minute row – 2 minute rest
1 minute row – 1 minute rest
* Score is total meters rowed throughout the workout. Goal is to work at a sub maximal pace through the intervals. Try to maintain the desired stroke rate throughout.
Group Warm up
Group Mobility
"Hammerhead shark"
In a team of 2, complete the following for total working time.
0:00 -12:00:
42-30-18
Wall ball shots (30/20lb)
Chest to bar pull ups
12:00 – 24:00:
42-30-18
Calorie row
Power snatch (95/65lb)
24:00 – ?
42-30-18
Toe to bar
box jump (24/20")
Power clean (95/65lb)
Group Warm up
Group Mobility
Strength
10×2 Back squat @ 65% – rest 1 minute between doubles. Focus on moving the reps as fast as possible while keeping solid mechanics.
WOD ( Workout of the Day )
"Angel shark"
every minute on the minute, for 16 minutes – Alternate movements.
1.) 15/12 Assault bike calories
2.) 10 Barbell jump squats (45/35lb)
Group Warm up
Group Mobility
Strength
5×5 Push press – rest 2:00 between sets. Build to something challenging with perfect form for the day.
WOD ( Workout of the Day )
"Sand Shark"
2:30 AMRAP ( As many reps as possible )
200m run
12 shoulder to overhead (135/95lb)
with the time remaining max effort push ups.
-Rest 2:30 minutes –
*Repeat for 3 total rounds, score is total number of push ups completed.
Level 2 – #115/80lb Level 3 – #95/75lb
Group Warm up
Group Mobility
"Touchdown"
For time:
800m run
-Then-
100 sit ups
50 front rack walking lunges (55/35lb)
8 rope climbs
-Then-
800m run
Group Warm up
Group Mobility
Strength
7×2 behind the neck split jerk – rest 2:00 between sets. One second pause in the receiving position.
WOD ( Workout of the Day )
"Cahoots"
150 kettle bell swings for time
*American (70/53lb)
*Every drop = 100ft sled push (255/165lb)
