Group Warm up
Group Mobility
Strength
Bench press – 5×5. Rest 2 minutes between sets, build to a heavy 5 for the day.
WOD ( Workout of the Day )
"Death race"
5 rounds for time: *12 minute time cap.
15/12 Calorie bike
10 Burpees
**This workout should be short and intense! Don't hold back.
Group Warm up
Group Mobility
Strength
Deadlifts
1.) 5 @75%
2.) 3 @ 80-85%
3.) 1 @ 85-90%
4.) 5 @ 85%
5.) 3 @ 85-90%
6.) 1 @ 90%+
WOD ( Workout of the Day )
For time: *15 minute time cap.
150 Double unders
75 Calorie row
50 Dumbbell step overs – 24/20" RX (55/35lbs)
Group Warm up
Group Mobility
Strength
Back squat – Perform one heavy rep every minute on the minute, for 12 minutes. You will have 5 minutes to work up to a starting weight.
WOD ( Workout of the Day )
For time: *22 minute time cap.
30 Ground to overhead (95/65lbs) Lv. 2 (75/55lbs)
30 Pull ups
400m run
20 Ground to overhead
20 Pull ups
400m run
10 Ground to overhead
10 Pull ups
400m run
Group Warm up
Group Mobility
500m row
5 Deadlifts – RX+ 315/205lbs RX 275/185lbs
10 Burpees over the bar
*Score is slowest and fastest rounds.
Group Warm up
Group Mobility
Strength
10×2 Bench press – rest 60/90 seconds between sets. Build to a heavy double for the day!
WOD ( Workout of the Day )
4 rounds for time:
10 Bench press – RX 65/50% of todays best double.
2 rope climbs
200m run
Group Warm up
Group Mobility
25 minute AMRAP
30 Wall ball shots ( 20/14lbs )
15 Power snatch ( 95/65lbs )
15 Burpees
30/25 Calorie bike
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
Strength
15 minutes to establish a 3 rep max back squat. It should be as heavy as possible for the day!
WOD ( Workout of the Day )
For time:
1,000m row
100 double unders
1 mile run
Group Warm up
Group Mobility
Strength
4×1 ( 3 position power clean ) Hi hang, hang and floor. Hit all three positions and you have done one rep! Rest 2 minutes between the sets.
WOD ( Workout of the Day )
For time: *8 minute time cap.
21 – 15 – 9
Power Clean
Pull ups
RX+ 155/105lbs
RX 135/95lbs
Lv.2 95/65lbs
Group Warm up
Group Mobility
Strength
5 Push press: every 3 minutes, for 15 minutes – 5 rounds. Build each round!
WOD ( Workout of the Day )
Every minute on the minute – 15 minutes.
1.) 15/12 bike calories ( RX+ 20/15 )
2.) 10 Handstand push ups / 2 wall walks
3.) 40 Double unders
Group Warm up
Group Mobility
Teams of 2, for time.
40 Dumbbell thrusters
40 Calorie bike
30 Dumbbell thrusters
30 Calorie bike
20 Dumbbell thrusters
20 Calorie bike
10 rope climbs
RX 35/20lbs RX+50/35lbs
