Group Warm up
Group Mobility
WOD ( Workout of the Day )
At the 0:00 – For time:
500m Row
10 Shuttle runs
20 Pull ups
At the 6:00 – For time:
30 Squat cleans RX 155/105lbs Lv.2 135/95lbs
At the 13:00 – For time:
30 Handstand Push ups + 30 Toe to bar
At the 20:00 – For time:
50/35 Calorie bike + 10 Sandbag carries @ 100/60lbs.
Group Warm up
Group Warm up
Strength
6×3 Floor press – rest 1:30 between sets. Build to a challenging triple for the day.
WOD ( Workout of the Day )
3 Rounds for time:
30 Double unders
30/20 Push ups
30 Single arm dumbbell clean and jerks – from the hang.
*Alternate arms every 5 reps! RX 50/35lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Every minute on the minutes, for 40 minutes – 10 rounds.
1.) 15/12 Calorie row RX+ 20/15
2.) 15 Wall ball shots RX 20/14lbs
3.) Max effort sit ups RX+ GHD sit ups
4.) Rest
* This is a long one! attack each minute and earn your rest every round. Your score is total number of sit ups after the ten rounds!
Group Warm up
Group Mobility
Strength
5 sets of: One 3 position power snatch.
1 rep = 1 high hang + 1 hang ( above the knee ) + 1 hang ( below the knee)
WOD ( Workout of the Day )
For time: 12 minute time cap.
21 – 15 – 9
Calorie bike
Burpees over the bar
Deadlifts RX 185/110lbs
*Ladies perform all the same reps, except the bike calories are 18,12 and 6.
Group Warm up
Group Mobility
Strength
10×3 Back squat @ 60-65%
*Move each set as fast as possible! Rest :45 – 1:00 between sets.
WOD ( Workout of the Day )
14 minute AMRAP
10 Dips RX+ 5 ring muscle ups
15 Air squats
20 Double unders
1 Rope climb
Group Warm up
Group Mobility
Strength
Every 2 minutes, for 16 minutes.
1 push press + 1 push jerk + 1 split jerk. Focus on proper positions over load, however add weight each set if everything feels good!
WOD ( Workout of the Day )
20 minute AMRAP
Team of 2, alternate full rounds.
16 Kettlebell snatch – 8R/8L RX 53/35lbs
8 Pull ups RX+ Chest to bar
16 Box jump overs RX 24/20″
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Row 500m + 10 Deadlifts
Rest 1:1
*Add weight each set to the deadlifts. Score is heaviest set of deadlifts successfully lifted!
Group Warm up
Group Mobility
Strength
20 minutes to find a heavy bench press single! Rest as needed between attempts. All athletes need to have a spotter present!
WOD ( Workout of the Day )
Teams of 2, split reps equally.
For time:
21 – 15 – 9 Bench press RX 135/95lbs RX+ 205/135lbs
42 – 30 – 18 Pull ups
REST 5 MINUTES
15 – 12 – 9 Bench press
30 – 26 – 18 Dips
Group Warm up
Group Mobility
*Come prepared for an epic workout! Lots of heavy breathing is guaranteed!
Group Warm up
Group Mobility
Strength
20 minutes to find a heavy clean for the day! Squat or power variations are acceptable. Rest as needed between attempts.
WOD ( Workout of the Day )
15 minute AMRAP
50/40 Calorie assault bike
40 Dumbbell alternating snatch RX 55/35lbs
30 American kettlebell swings RX 53/35lbs
20 Box jump overs RX 30/24″
*Score is total rounds + reps. Goal is to complete one full round and start on the second.
