Month: September 2017

FREE BRING A FRIEND WORKOUT @ 10:00AM!! LOOK FORWARD TO SEEING SOME NEW FACES. 

Group Warm up 

Group Mobility 

Strength 

15 minutes to establish a new 5 rep max front squat. Rest as need between attempts! + 10/15lbs heavier than 9/15.

WOD ( Workout of the Day ) 

"D.T REMIX" 

12 minute AMRAP 

500/400m row + 1 round of D.T – RX (155/105) Level 2 (135/95lb) 

1 round of D.T = 12 deadlifts + 9 hang power cleans + 6 push jerks. 

EXTRA: 10 minute quad smash (5R/5L). 

Group Warm up 

Group Mobility 

"Live" 

Every 10 minutes, for 40 minutes complete the following: 

400m run 

10 Burpee box jump overs (24/20") 

30 sit ups 

10/5 Handstand push ups 

15/12 Assault bike calories 

*Score is total working time from all four rounds. The goal is to have 1:30 – 2:00 rest each round. 

RX+ 800m run, 10 BBJO, 20 GHD sit ups, 20 HSPU & 15/12 AB calories. 

Group Warm up

Group Mobility 

Strength – Every minute on the minute, for 16 minutes – Alternate movements every minute. 

1.) Three position squat snatch – Hi hang, hang and floor. Add weight each set if possible.

2.) 20 split jumps 

WOD ( Workout of the Day ) 

"The professional" 

For time: 9 minute time cap. 

4,3,2,1 – Rope climbs & Power snatches -RX (135/95lb) Level 2 (95/65lb) 

RX+ – 5,4,3,2,1 Rope climbs & Power snatches (175/120lb) 

Group Warm up 

Group Mobility 

Strength 

 Every minute on the minute, for 8 minutes: 3 floor press @ 65-70%. Work on speed throughout all eight sets.

WOD ( Workout of the Day ) 

"Stand for something" 

20 minute AMRAP 

150 Double unders / 300 singles 

75 Russian kettlebell swings (53/35lb) RX+ (70/53lb) 

55 Calorie row 

35 Slam balls (40/20lb) 

15 Box jump overs (24/20") 

EXTRA: 6 x 3-5 tempo ring dips – (3.3.3) – rest as needed between sets. 

Group Warm up 

Group Mobility 

Front squat 5×5 @ 90% of your 5 rep max – rest 2:00 between sets.

WOD ( Workout of the Day ) 

"Red zone" 

50 Burpee pull ups for time – ** Every 10 reps completed run 200m.

RX+  30 ring muscle ups for time – ** Every break on the rings run 200m. 

EXTRA: 3 x 50ft dumbbell death march – light 

3 x 8 strict chin ups – Rest as needed between movements. 

Group Warm up 

Group Mobility 

"The vibe" 

In a team of 2, split work equally. 

Run 600m – Both athletes run together. 

200m sled push (145/95lb) 

8 Rope climbs 

32 Power cleans (RX+ 185/125lb) (Rx 135/95lb)

-Rest 3 minutes between rounds – 

*Complete for a total of 3 rounds. Score is total working time. 

Group Warm up 

Group Mobility 

Strength 

15 minutes to establish a 5RM back squat – rest as needed between attempts. Goal should be 80-85% of 1rm, anything else is a bonus.

WOD ( Workout of the Day ) 

"Enough said" 

8 rounds for time: 

12 Wall ball shots (20/14lb) 

6 Hang power snatch 

3 overhead squats 

RX+ (135/95lb) RX (95/65lb) level 2 (75/55lb) 

EXTRA: 5 x 50ft yoke carry – rest 2 minutes between sets. 

Group Warm up 

Group Mobility 

"Annie gone wild" 

Run 1 mile 

-Rest 5 minutes – 

Then complete "Annie" 

50-40-30-20-10 

Double unders & sit ups. 

-Rest 5 minutes – 

Then row 1,500m 

*Score is total time including rest periods. If you can't perform double unders triple the rep count. 

Group Warm up 

Group Mobility 

Strength 

Every minute on the minute, for twelve minutes – alternate movements.

1.) 3 hi hang squat cleans *Build in weight throughout the sets. 

2.) 5 -10 burpee box jumps (24/20") * This should take you 30 -45 seconds to complete, choose a rep count that you can hold for all sets. 

WOD ( Workout of the Day ) 

"Harvest" 

3 rounds for time: 17 minute time cap.

400m run 

15 pull ups (RX+ chest to bar) 

25 push ups 

35 air squats 

*All workouts can be scaled on an individual basis.