Month: January 2019

Group Warm up 

Group Mobility 

Strength 

15 minutes to build to a heavy squat clean & split jerk! no more than 3 misses on the day.

WOD ( Workout of the Day ) 

“Grace”

30 Power clean & push jerks for time   Rx 135/95lbs  Lv.2 95/65lbs

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

4 rounds for total working time:

15 burpee box jump overs  24/20″

12 Pull ups

*Rest 1 minute after each round.

Bike 100/80 Calories @ 65% effort

*15 sit ups after every 10 calories.

Group Warm up 

Group Mobility 

Strength 

8×3 Back squat @ 60-75% ( 3 second descent, 1 second hold and 1 second up. )  Rest 1:30 between sets!

WOD ( Workout of the Day ) 

Row 1,000m for time – Rest 1:1

Row 750m for time – Rest 1:1

Row 500m for time – Rest 1:1

Row 250m for time

Group Warm up 

Group Mobility 

Skill

15 minutes to practice kipping pull ups! Progressions will be lead by the coach.

*If you have kipping pull ups in large sets – Complete 3×5-8 strict weighted chin ups – rest 90 seconds between sets.

WOD ( Workout of the Day ) 

3 rounds for time:

40 Double unders

30 Wall ball shots  Rx 20/14lbs

20 Bench press  Rx 135/95lbs  Lv.2 95/65lbs

10 Strict handstand push ups

Group Warm up 

Group Mobility 

Strength 

1 Squat clean & Split jerk – every 90 seconds x 15. Add weight each set if technique is solid.

WOD ( Workout of the Day ) 

4 rounds:

2 minute AMRAP – 1 minute rest

12 Kettlebell sumo deadlift high pull  Rx 53/35lbs Rx+ 70/53lbs

10 Toe to bar

8/6 Calorie bike

Group Warm up 

Group mobility 

Strength 

15 minutes to build to a heavy but technically beautiful squat snatch for the day! No more than 3 misses during the 15 minutes.

WOD ( Workout of the Day ) 

10 minute AMRAP of:

60 Bar facing burpees

30 Power snatch – Rx 95/65lbs  Lv.2 75/55lbs

10 Muscle ups

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Every 5 minutes, for 5 rounds!

50 Double unders

30 Wall balls

18 Dumbbell Clean + Jerks – Rx 50/35lbs  Rx+ 70/50lbs  (9R/9L)

Group Warm up 

Group Mobility 

Strength 

3×5 Barbell good morning

Rest 45 seconds

3×5 Tall box jumps

Rest 45 seconds

3×20 Back extensions – GHD

Rest 1:30

*Do 5 good mornings, rest 45 seconds. Perform 5 tall box jumps, rest 45 seconds ….. follow this pattern until you finish all three sets of each movement.

WOD ( Workout of the Day )

Teams of 2 – 2 rounds for time:

60 Hang power cleans – Rx 115/85lbs  Lv.2 95/65lbs

50 Calorie bike

40 Dips

30 Box jumps – Rx 30/24″

Group Warm up 

Group Mobility 

Strength 

5×5 Back squats @ 75% – rest 2:00 between sets.

WOD ( Workout of the Day ) 

4 Rounds for time:

20 Toe to bar

12 Single arm shoulder to overhead – Rx 55/35  Lv.2 35/20 (6R/6L)

90m Run – 4 shuttle runs

Extra: 5×5 Bench press @ 75% – rest 2:00 + 4×6 dumbbell skull crushers. 

Group Warm up 

Group Mobility 

Strength 

8×2 Squat snatch – rest 1:30/2:00 between doubles. Build from set to set and allow for no misses!

WOD ( Workout of the Day ) 

In 2 minutes complete: 20 burpees AMRAP Chest to bar / Pull ups in the remaining time!

*Rest 2 minutes & repeat for 4 rounds.

**Score = total number of pull ups.