Group Warm up
Group Mobility
Teams of 2, alternate every complete round.
7 minute AMRAP
7 Thrusters
10 Front rack lunges
– Rest 3 minutes –
7 minute AMRAP
10 Box jump overs (24/20")
7 Push ups RX+ HSPU
– Rest 3 minutes –
7 Hang power cleans
10 Calorie assault bike
RX 95/65lb. Lv 2 75/55lb.
Group Warm up
Group Mobility
Skill – 15 minute toe to bar workshop! We will go through progressions and work on efficiency of the movement.
RX+ Find a max set of UB T2b – Then – 3 sets @ 50% of max effort – rest 1:00 between each.
WOD ( Workout of the Day )
3 rounds for time:
27 Calorie row
18 Sit ups
9 Deadlifts
RX+ 225/155lb. RX 185/125lb. Lv 2 155/105lb.
Group Warm up
Group Mobility
Strength
Every 2 minutes, for 16 minutes – 8 sets. 1 push press + 1 push jerk + 1 split jerk. Add weight if possible for each set.
WOD ( Workout of the Day )
12 minutes to complete:
4 rounds of
10 Shoulder to overhead
15 Pull ups
30 Double unders
*with the time remaining complete as many lateral burpees over the bar as possible.
RX+135/95lb. RX 115/75lb. Lv 2 95/65lb.
Group Warm up
Group Mobility
Strength
15 minutes to establish a heavy 3 rep front squat – rest 2/3 minutes during later sets.
WOD ( Workout of the Day )
For time:
21 Ring dips
15 Front squats – from the floor
15 Ring dips
12 Front squats
9 Ring dips
9 Front squats
RX+ 155/105lb & 20/10lb weighted dips. RX 115/75lb. Lv 2 95/65lb
EXTRA: 1×100 banded face pulls
Please join us at 10:00am for a free workout!! No prior fitness experience needed.
Group Warm up
Group Mobility
Strength
5×3 Overhead Squats – rest 2:00 between triples. Build to a tough 3 for the day with perfect form!
WOD ( Workout of the Day )
18.0
For time:
21-15-9
Dumbbell alternating snatches (50/35lb)
Burpees over the dumbbell
*RX must be a two foot burpee and jump over the dumbbell.
Group Warm up
Group Mobility
0:00 – 11:00 ( 2 rounds for time )
500m row/ ski
25 Plate ground to overhead (45/25lb) RX+ (55/35lb)
20 Plate overhead lunges
*Note time to complete two rounds, if you finish before the 11 minute mark rest.
11:00 – 20:00 ( 9 minute AMRAP )
35 Double unders
15 Slam balls (40/20lb)
25 Wall ball shots (20/14lb)
*Note total number of rounds completed.
22:00 – ? ( 3 Rounds for time )
200m shuttle run + 12 Ring dips RX+ 6 ring muscle ups
*Note time to complete 3 rounds.
Group Warm up
Group Mobility
Strength – 3 rounds not for time.
12 Bulgarian split squats (6R/6L) *Use dumbbells or kettlebells.
150ft Farmers carry
12 Hip extensions
– Rest 2-3 minutes –
WOD ( Workout of the Day )
In a team of 2, split reps anyway.
25 minute AMRAP
50.40.30.20.10
Assault bike calories
burpees
American Kettlebell swings
RX+ 70/53lb RX 53/35lb
Group Warm up
Group Mobility
Strength
1×8 @ 70%, 1×5 @ 75%, 1×3 @ 80%, 1×3 @ 85%, 4×1 @ 90-95% – rest 1:30 – 2:00 between sets.
WOD ( Workout of the Day )
For time:
500m Row
40 Toe to bar
40 Box jump (24/20")
40 Hand release push ups / RX+ HSPU
500m Row
EXTRA: Crossover symmetry protocol.
Group Warm up
Group Mobility
Strength
4×5 Touch and go squat cleans – rest 2:00 between sets. Work to a tough 5 for the day!
WOD ( Workout of the Day )
3 Rounds for time:
10 Squat cleans
20 Pull ups / RX+ C2B
50 Double unders
RX+ 155/105lb
RX 135/95lb
Lv.2 95/65lb
EXTRA: 10 minute quad smash.
