Group Warm up
Group Mobility
Strength
Every 4 minutes, for 4 sets: 100ft Barbell back rack walking lunge – Complete the 100ft walking lunge then rest the remainder of the 4 minutes. Add weight if set if possible!
WOD ( Workout of the Day )
"1st of the month"
For time:
21 – 18 – 15 – 12 – 9 – 6 – 3
Kettlebell swings – Russian (53/35lb)
Push press
*30 Double under after each set.
RX+ (115/80lb) RX (95/65lb) Level 2 (75/55lb)
Group Warm up
Group Mobility
"Bury the hatchet"
30 minutes, every minute on the minute:
1.) 15/12 Calorie row
2.) 15/12 Calorie assault bike
3.) Max effort slam balls (40/20lb)
*Score = total number of slam balls after the thirty minutes.
EXTRA: 2 minutes per leg – pigeon stretch.
Group Warm up
Group Mobility
Strength
5 sets of: 1 hang power clean + 1 squat clean + 1 front squat – Rest 2:00 between sets. Focus on technique, build in weight if possible.
WOD ( Workout of the Day )
"Hurricane"
For time: 15 minute time cap.
600m run
35 Front squats ( from the floor )
400m run
30 Burpee pull ups
RX – (115/80lb) level 2 – (95/65lb) RX+ (165/110lb)
Group Warm up
Group Mobility
Strength
8 sets of: 2 Backsquats @70-75% right into 3 tall box jumps (30/24") – Rest 1:30 between sets. Do not add weight on the squats!
WOD ( Workout of the Day )
"Aztec"
5 rounds for time:
10/8 Assault bike calories
16 Dumbbell snatch (55/35lb)
20 Sit ups
**Rx+ Dumbbell squat snatch + Ghd sit ups.
EXTRA: 5 x 10 Bulgarian split squats (5R/5L)
Group Warm up
Group Mobility
Strength
5×5 Bench press – rest 2:00 between sets. Build to a tough 5 for the day!
WOD ( Workout of the Day )
"Caribou"
14 minute AMRAP
10 Ring dips (RX+ 5 muscle ups)
15 Air squats
20 Double unders
1 Rope climb
EXTRA: 1×100 Banded face pulls – Try your best to accomplish 100, if you have to break into 4×25.
Group Warm up
Group Mobility
"Cheers"
For time:
50/40 Calorie assault bike
60 Toe to bar
70 Dumbbell front squats (35/20lb)
800m Run
90 Burpees
Group Warm up
Group Mobility
Strength
Every two minutes, for 20 minutes – 1 three position snatch ( Hi hang, hang and floor )
*Focus is on technique, build throughout the sets if possible.
WOD ( Workout of the Day )
"Push & Hold"
18 minute AMRAP
In a team of 2, complete as many rounds as possible. One person pushes and one person holds. After each completed round switch movements.
150ft sled push (165/125lb)
Atlas stone static hold (115/65lb)
Group Warm up
Group Mobility
WOD ( Workout of the Day )
"The bank"
with a 25 minute clock, complete the following.
100 Double unders / 200 singles
150 Wall ball shots (20/14lb)
*With the remaining time complete as many rounds as possible of:
10 Sit ups
10 Push press (95/65lb) RX+ (115/80lb)
10 Russian kettle bell swings (53/35lb)
Group Warm up
Group Mobility
Strength
2 rounds
:30 – Max effort strict pull-ups
:30 – Rest
:30 – Max effort strict handstand push ups
1:00 – Rest
-Then-
1 round
:45 – Max effort kipping pull ups
:45 – Rest
:45 – Max effort kipping handstand push ups
WOD ( Workout of the Day )
"Foot work"
Every 4 minutes, for 20 minutes – 6 rounds.
Run 400m
*Score is fastest and slowest 400m times.
Group Warm up
Group Mobility
Strength
10×2 Deadlifts @50% + band tension – rest 60 seconds between sets. Focus on keeping the bar close and maintaining speed throughout the lift.
WOD ( Workout of the Day )
"Christine"
3 rounds for time:
500m row
12 Bodyweight deadlifts
21 Box jumps (24/20")
*Level 2 – 3/4 bodyweight
*Level 3 – 1/2 bodyweight
