Month: June 2018

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 )