Group Warm up
Group Mobility
Skill – 15 minutes doing rope climb progressions.
15 minute AMRAP
12 box jump overs – 30/24"
24 Russian kettlebell swings – 70/53lbs
1 Rope climb – RX+ legless
12 Push ups
24 Double unders
EXTRA: 10 minutes smashing your quads!
Group Warm up
Group Mobility
Strength
5 x 5 Front squat @ 90% of your last 5 rep max – rest 2/3 minutes between sets.
WOD ( Workout of the Day )
Teams of 2, split reps equally.
6 minute AMRAP
50 Thrusters – RX 115/85lb Lv.2 95/65lb
50 Bar facing burpees
– Rest 3 minutes –
12 minute AMRAP
400m run ( Together )
50 Deadlifts – RX 165/115 Lv.2 135/95lb
50 V – ups
Group Warm up
Group Mobility
10-1
Bench press – BW/.75 BW
Sled push – 150ft *Pick your own weight!
Skull crushers – 30/20lbs
*Complete 10 bench press + 150ft sled push + 10 Skull crushers… 9, 1 push & 9 skull crushers.. carry on until you finish the round of 1.
Group Warm up
Group Mobility
Strength
15 minutes to find a 3 rep max back squat! +10/20lbs heavier than your last 5 rep max.
WOD ( Workout of the Day )
2 Rounds for total reps.
6 minutes of work – 3 minutes of rest.
35/30 Calorie bike + 30 American kettlebell swings ( 53/35lbs )
** IN THE TIME REMAINING COMPLETE AS MANY ROPE CLIMBS AS POSSIBLE!
Group Warm up
Group Mobility
WOD ( Workout of the Day )
In teams of 2:
23 minute AMRAP
100 Wall ball shots ( 20/14lb )
100 Calorie row
100 Box jump overs ( 24/20" )
1000m run ( 100m relay style )
Group Warm up
Group Mobility
Strength
5 x 2 Back squat @ 80-90% of Mondays load, rest as needed.
WOD ( Workout of the Day )
For time:
100 Double unders
80 Sit ups
60 Dumbbell snatch ( 50/35lb )
40 Push ups
20 Deadlifts ( 225/155lb ) Lv.2 ( 185/125lb )
Group Warm up
Group Mobility
Skill – 15 minutes working on pull ups and various progressions.
4 Rounds for time:
25 Chest to bar pull ups
5 Cleans ( 245/170lbs )
Level 2:
4 rounds for time
25 pull ups
5 Cleans (155/105lbs )
Level 3:
15 Ring rows
5 Cleans (95/65lbs)
Group Warm up
Group Mobility
Strength
Back squat – 5×5 @ 90% of your 5 rep max. Rest 2/3 minutes between sets!
WOD ( Workout of the Day )
11 minute AMRAP
6 Power Cleans – RX (155/105lb ) Lv.2 ( 95/65lb )
9 Burpees
12 Stationary lunges ( 6R/6L )
10:00am Free Community Workout! looking forward to seeing some new faces!!
Group Warm up
Group Mobility
Strength – 15 minutes to find a new 5 rep max front squat! +5/10lbs heavier than last attempt.
Teams of 2, 3 rounds for time.
400m run ( together )
30 HSPU
40 Alternating dumbbell snatch ( 50/35lb)
50 Calorie bike
