Month: August 2018

Group Warm up 

Group Mobility 

Every minute on the minute, for 28 minutes – 7 rounds. 

1.) 15/12 Calorie bike 

2.) 22 sit ups 

3.) 15 Sumo deadlift high pulls ( 95/65lbs ) 

4.) Rest 

Group Warm up 

Group Mobility 

Strength 

5 sets of: 1 hi hang power snatch + 1 hang squat snatch. Please perform both movement without dropping the bar – Rest 1:30 between sets. 

WOD ( Workout of the Day ) 

3 rounds for time: 

400m run 

15 Pull ups 

20 Box jumps ( 24/20" )

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Please get ready for a team of 3 workout! I promise it will be fun and you will not be disappointed. 

Group Warm up 

Group Mobility 

Skill 

3 rounds for quality: 

A.) 30 second hollow hold – rest 30 seconds. 

B.) Barbell bent over rows x 8 – rest 30 seconds. 

C.)  30 second Handstand hold – rest 1 minute.

* One round is A,B and C combined. Add weight if form allows on the barbell rows. 

WOD ( Workout of the Day ) 

For Time: 

14, 12, 10, 8, 6, 4, 2 – Dips ( modify to push ups if needed ) 

*After each set perform 30 double unders. 

** 12 minute time cap. 

Group Warm up 

Group Mobility 

Speed strength 

150ft sled push – Every minute on the minute, for ten minutes. Load the sleds to 165/125lbs and push the distance as fast as possible! Looking for 8-14 seconds per round for all ten rounds.

WOD ( Workout of the Day ) 

7 Rounds: 

Run 100m 

15 Russian kettlebell swings ( RX – 70/53lbs ) 

– Rest 2:00 – 

*Score is slowest + fastest round times. 

Group Warm up 

Group Mobility 

Strength 

Strict press – 5×5. Rest 2 minutes between sets, build to a heavy set for the day!

WOD ( Workout of the Day ) 

For time:

Bike 40/30 Calories 

15 Toe to bar 

20 Thrusters ( RX 65/45lbs ) 

Bike 20/15 Calories 

20 Thrusters 

15 Toe to bar 

Bike 40/30 Calories 

*15 minute time cap. 

Group Warm up 

Group Mobility 

25 burpee box jump overs ( 24/20" ) 

15 Dumbbell box step overs 

50 Knee to elbow 

15 Dumbbell box step overs 

25 burpee box jump overs ( 24/20" ) 

RX+ ( 70/53lbs ) 

RX – ( 50/35lbs ) 

** 20 minute time cap. 

Group Warm up 

Group Mobility 

Skill 

3x1000m row – rest 3:00 between each effort. 

WOD ( Workout of the Day ) 

For time: 

30 Sandbag cleans over the shoulder. 

RX+ 200/150lbs 

RX – 150/100 

Lv. 2 – 100/65lbs 

Group Warm up 

Group Mobility 

4 rounds for total working time. 

800m run 

20 Dumbbell hang power cleans 

10 Dumbbell push press 

15 Pull ups / RX+ 7 bar muscle ups 

RX – ( 50/35lbs ) 

Lv.2 – ( 35/20lbs ) 

*Rest 2 minutes after each round! 

** 45 minute time cap including rest periods. 

Group Warm up 

Group Mobility 

Strength 

Bench press – 10×2 @ 60-65%, Rest 60 seconds after each set.

WOD ( Workout of the Day ) 

For time: 12 minute time cap. 

100 Double unders 

50 Wall ball shots ( 20/14lbs ) 

40 sit ups 

30 Deadlifts ( 185/125lbs ) 

20 Hand release push ups 

5 Rope climbs 

100 Double unders