6/30/18 – 180630
9:00am class only!! Please join us at 10:15am for our Beach workout & BBQ!!!
9:00am class only!! Please join us at 10:15am for our Beach workout & BBQ!!!
Group Warm up
Group Mobility
Strength
3×3 Front squat – rest 2 minutes between sets. Tempo 3 second descent, one second bottom hold and 1 second up! Keep the weight sub maximal.
WOD ( Workout of the Day )
"Fight Club" – 3 rounds for total reps.
1:00 – Thrusters RX ( 95/65lbs ) Lv.2 ( 75/55lbs )
1:00 – Power Cleans
1:00 Box jump overs ( 24/20" )
1:00 – Pull ups
1:00 Assault bike calories
1:00 rest between rounds!
Group Warm up
Group Mobility
Teams of two, for time. Split reps equally! Both athletes run together.
100 Slam balls ( 40/20lb )
Run 400m
100 Box jump overs ( 24/20" )
Run 400m
100 Kettlebell swings – American ( 70/53lb )
Run 400m
100 Calorie row
Group Warm up
Group Mobility
Skill / Strength
3 sets for quality:
A.) Sled push – 100ft *Moderate load.
B.) Hollow hold :45 – shoot for the whole 45 seconds unbroken.
C.) Barbell single leg RDL – 6 reps each side. Light load!
*Rest 60 seconds after each movement.
WOD ( Workout of the Day )
5 Rounds for time:
6 Stone to shoulder
40 Double unders
RX ( 95/65lb ) RX+ ( 150/100lb )
Group Warm up
Group Mobility
Strength
Push press – 4×3, rest 2 minutes between sets. Focus on a vertical dip and drive!
WOD ( Workout of the Day )
20 Minute AMRAP – Teams of 2, one athlete working at a time.
20 Calorie bike
20 Burpees
20 Sit ups
20 Push jerks ( 135/95lb )
*Add ten reps to each movement after every complete round.
Round 2 is 30's, round 3 is 40's etc..
Group Warm up
Group Mobility
Strength
Every 2 minutes, for 16 minutes – 8 rounds.
1 hi hang squat clean + Hang squat clean *Build over the sets.
WOD ( Workout of the Day )
4 sets for times of:
Row 400m
10 Pull ups
20 Wall balls ( 20/14lb )
– Rest 3 minutes –
Group Warm up
Group Mobility
Teams of 2, for time:
100 Calorie row
60 Deadlifts ( 155/105lbs )
50 Toe to bar
80 Calorie row
50 Deadlifts ( 155/105lbs )
40 Toe to bar
60 Calorie row
40 Deadlifts ( 155/105lbs )
30 Toe to bar
Group Warm up
Group Mobility
Strength
Backsquat – 5×3: 3 seconds down, one second at the bottom and 1 second up. Build to a heavy set of three.
WOD ( Workout of the Day )
1-10 Backsquats RX ( 135/95lbs )
*After each set perform 30 double unders.
Group Warm up
Group Mobility
For time, on a running clock.
4 Rounds of:
10 Dumbbell snatch ( 70/50lb )
15 Box jump overs ( 30/24" )
– Rest 3 minutes –
3 Rounds of:
500m row
25 American kettlebell swings ( 70/53lbs )
– Rest 5 minutes –
2 rounds of:
30/25 calorie bike
20 Pull ups
30 Push ups
*Subtract 8 minutes from your final time to get your score.
Group Warm up
Group Mobility
Strength – EMOM – 15 minutes.
1.) 20 Walking lunges – add weight from round to round if possible.
2.) 140ft Farmers carry – 70ft down & 70ft back.
3.) :30 hollow hold
WOD ( Workout of the Day )
8 minute AMRAP
200m run
20 Pistols – alternate
10 Push jerks ( 145/100lbs )