Group Warm up
Group Mobility
Strength
5 rounds:
Single leg kettlebell RDL – 5R/5L *Add weight if round if possible.
– Rest 20 seconds –
Slam ball throws with rotation (40/20lbs) – 6R/6L
– Rest 1:30 between sets –
WOD ( Workout of the Day )
Running "Christine" *15 minute time cap.
3 rounds for time
400m run
12 Bodyweight deadlifts
21 box jumps (24/20")
RX- Bodyweight / Lv.2 .75 BW / Lv.3 .5 BW
Skill warm up
4 rounds – not for time:
5 strict pull ups
5 Strict ring dips
5/5 Single leg kettlebell RDL
10 V-ups
WOD ( Workout of the Day )
For Time:
9-15-21
Power Clean – RX (155/105lbs )
Wall balls – ( 20/14lbs )
Group Warm up
Group Mobility
Strength
Every 2 minutes, for 14 minutes – 7 rounds.
140ft Sled push *Add weight each round if possible.
WOD ( Workout of the Day )
4 Sets for total working time:
10 Push press – RX ( 135/95lbs ) Lv.2 ( 95/65lbs )
20 Russian kettlebell swings – RX ( 53/35lbs )
30 Double unders
50m farmers carry – Dumbbells ( 55/35lbs )
– Rest 2 minutes after each round –
Group Warm up
Group Mobility
For time:
50/40 Calorie assault bike
60 Toe to bar
70 Dumbbell front squat – Rx ( 35/20lbs )
800m run
90 Burpees
RX – Solo
Lv.2 – Team of two, split reps equally.
Group Warm up
Group Mobility
Strength
Bench press – 10 x 3 Close grip bench press @ 60% of 1 rep max – rest 60 seconds between sets.
WOD ( Workout of the Day )
20 Minute AMRAP
3 Rope climbs
20/15 Calorie row
5 Strict Handstand push ups / L seated dumbbell press
*RX+ legless rope climbs.
Group Warm up
Group Mobility
Strength
Every 2 minutes, for 20 minutes – 10 sets.
1 High hang power snatch + 1 Hang power snatch.
*Goal is to improve your technique.
WOD ( Workout of the Day )
11 minute AMRAP
11 hang power Snatch
11 Box jump overs ( 24/20" )
22 Double unders
RX ( 75/55lbs )
Group Warm up
Group Mobility
Strength – Front squats
8 @ 60%
6 @ 65%
4 @ 70%
4 @ 75%
*Rest 2 minutes after each set.
WOD ( Workout of the Day )
9 minute AMRAP
20 Front squats ( From the floor )
15 Toe to bar
10/7 Calorie bike
RX ( 135/95lbs ) Lv.2 ( 95/65lbs )
Group Warm up
Group Mobility
Teams of 3, alternating every movement.
25 minute AMRAP
Row 15/12 Calories
12 Power cleans ( 115/80 )
9 Shoulder to overhead ( 115/80 )
170ft Sled push ( 205/145 )
* The goal is to get 8 – 11 rounds.
Group Warm up
Group Mobility
Strength
Dumbbell bench press x 8
– Rest 60 seconds –
Dumbbell bent over row x 6 each arm.
– Rest 60 seconds –
5 minute AMRAP
50 Sit ups RX+ GHD
40 Step ups
30 Kb Swings ( 53/35lbs )
20 Slam balls ( 40/20lbs )
– Rest 2:00 –
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Every 4 minutes, for 16 minutes – 4 rounds.
18/15 Calorie assault bike
15 Dumbbell thrusters RX ( 35/20 )
12 Burpees
At the 17 minute mark perform 3 rounds for time:
21 Calorie row
15 Wall ball shots RX ( 20/14lbs )
9 burpees over the rower
** Your score is time it takes to complete the last 3 rounds.
