Group Warm up
Group Mobility
Skill – 15 minutes working on toe to bars!
11 minute AMRAP
3 – 6 – 9 -12 -15 – 18 – 21…etc increasing by three reps until the time expires.
Hang power snatch – RX 115/85lbs Lv.2 – 95/65lbs
Box jump overs – 24/20"
Toe to bar
Group Warm up
Group Mobility
24 minute AMRAP
75 Wall ball shots – 20/14lbs
60 Kettlebell sumo deadlift high pulls – 70/53lbs
45 Russian kettlebell swings – 70/53lbs
30 Burpees
15 Calorie bike
*Lv. 2 – 53/35lbs
Group Warm up
Group Mobility
Strength
Every 2 minutes, for 16 minutes – 8 sets. Perform 2 split jerks *From a rack.
*Focus on driving under the bar and proper footwork!
WOD ( Workout of the Day )
Against a 2 minute clock..
Row 300m
With the time remaining perform as many push press as possible with 115/75lbs.
– Rest 2 minutes after each round –
* 4 rounds total!
*Score is total number of push press.
Group Warm up
Group Mobility – 20 minutes smashing and stretching!
WOD ( Workout of the Day )
"Annie"
50 – 40 – 30 – 20 -10
Double unders
Sit ups
*Singles x 2 instead of double unders.
*Please join us for "Murph". There will be various scales for people who don't want to complete the full workout.
Group Warm up
Group Mobility
Strength
15 minutes to establish a new back squat
15 minutes to establish a new squat clean
15 minutes to establish a new bench press
*The clock with be continuously running! you are responsible for managing your time!
*Score is total weight successfully lifted.
Group Warm up
Group Mobility
*Teams of 2, one works while one holds. Switch as needed!
Row 2,000/1,500m * Partner holds a plank *
100 Strict press – RX 75/55lb LV.2 45/35lb * Partner hangs from rig *
100 Kettlebell cleans * Partner holds a wall sit *
100 slam balls – 40/20lb * Partner holds the bottom of a dip *
800m run with a 20/14lb med ball * Both athletes run together, one must carry the ball at all times! switch as needed *
Group Warm up
Group Mobility
Strength
Back squat 5×2 @ 80-90% of Mondays load – rest as needed between sets.
WOD ( Workout of the Day )
for total working time:
0:00 – 10:00
100/75 calories on the assault bike + 200 double unders.
10:00 – ?
15 rope climbs for time
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
Skill
15 minutes – knee to elbow.
WOD ( Workout of the Day )
Teams of 2, for time:
60 – 40 – 20
Deadlifts
Knee to elbow
Rx 245/165lbs
LV. 2 195/125lbs
LV. 3 155/105
EXTRA: 10 minutes of general mobility.
Group Warm Up
Group Mobility
3 minutes to complete – 30/20 Calories on Rower. In the time remaining perform as many box jump overs as possible. – 24/20"
– Rest 3 Minutes –
3 minutes to complete – 30/20 Calories on Rower. In the time remaining perform as many hang power cleans as possible. – 95/65#
– Rest 3 Minutes –
3 minutes to complete – 30/20 Calories on the Rower. In the time remaining perform as many burpees as possible.
***Your score is total box jump overs, hang power cleans, and burpees performed throughout the WOD.***
