3/1/18 – 180301
Group Warm up
Group Mobility
WOD ( Workout of the Day )
8 Rounds:
200m row
6 shuttle runs – 120 meters
15/12 Calorie bike
– Rest 2:00 after each round –
*Score is the slowest and fastest round completed.
Group Warm up
Group Mobility
8 Rounds:
200m row
6 shuttle runs – 120 meters
15/12 Calorie bike
– Rest 2:00 after each round –
*Score is the slowest and fastest round completed.
Group Warm up
Group Mobility
Strength – Superset both exercises together.
1.) Dumbbell Bulgarian split squats – 3×10-12 ( 10 total, 5 each leg )
2.) Dumbbell death march – 3×12 (6R/6L)
** Rest 60-90 seconds between exercises, add weight each round if possible.
WOD ( Workout of the Day )
3 rounds of:
16 Overhead plate walking lunges – 45/25lb
20 Ring dips / Push ups
24 Sit ups
– Rest 1:30 between rounds –
*Score is total working time!
Group Warm up
Group Mobility
*15 minute pull up workshop
** If you have pull ups in large sets – 5 minute EMOM of 5 strict pull ups.
WOD ( Workout of the Day )
Teams of 2, 14 minute AMRAP – Alternate each movement to complete each round.
7 Pull ups / RX+ 5 Bar muscle ups
14 Box jump overs (24/20")
7 Power Snatch – RX+ 135/95lb RX 115/80lb Lv.2 95/65lb
Group Warm up
Group Mobility
Strength
4×5 Strict press – rest 1:30/2:00 between sets, build throughout the five sets.
WOD ( Workout of the Day )
For Time: 10 minute time cap.
100 Double unders – X 2 for singles.
75 Wall ball shots (20/14lb)
50 Burpees
EXTRA: Crossover symmetry protocol.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
6 minute AMRAP:
10 Jump squats – 45/35lb
10 Push ups
– Rest 3 minutes –
5 Rounds for time:
300m row / ski
12 Box jump overs (24/20")
8 Power Cleans RX 135/95lb Lv.2 95/65lb
Please join us for our first Friday Night Lights!!! Fitness, food & raffle.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Every 7 minutes, for 28 minutes – 4 rounds of:
20/15 Calorie bike
10 Burpees over the bench
20/15 Calorie row
10 Burpees over the bench
*In the time remaining – Max effort American kettlebell swings 53/35lb
*Do not go all out on todays workout!
Group Warm up
Group Mobility
Skill
15 minutes – Double under workshop.
*If you have double unders. Three rounds of: 20/15 calorie ski erg sprint + Max effort unbroken double unders – Rest 1:30 between sets.
WOD ( Workout of the Day )
Every minute on the minute, for 18 minutes – 6 rounds.
1.) 15 Slam balls 40/20lb
2.) 10 Toe to bar
3.) 5 Back squats @ 70% – From a rack.
Group Warm up
Group Mobility
Strength
5×3 Push jerk – rest 2:00 between sets. Build in weight if technique allows!
WOD ( Workout of the Day )
For time: 15 minute time cap.
20 Dumbbell push press – Rx 50/35lb Lv.2 35/20lb
12 Ring muscle ups / 20 Pull ups
200m shuttle run
30 Dumbbell push press
9 Ring muscle ups / 15 Pull ups
200m shuttle run
40 Dumbbell push press
6 Ring muscle ups / 10 Pull ups
200m shuttle runs
Group Warm up
Group Mobility
Strength
4 sets of:
15 Banded kettlebell swings – Russian, heavy as possible.
– Right into –
3 Tall box jumps
Rest 1:30 between sets.
WOD ( Workout of the Day )
4 Rounds for total reps of:
on a 3:00 clock
10 Deadlifts – RX 225/135lb Lv.2 185/105lb
5 bar facing burpees
15 Sit ups – RX+ GHD
10/8 Assault bike calories
*In the time remaining max effort double unders.
**Rest 3:00 between rounds.
