Group Warm up
Group Mobility
Strength
Front Squat 5×3 start @ 60% and build each set. Rest 1:30/2:00 between each triple.
WOD ( Workout of the Day )
21 – 15 – 9 For time:
American kettlebell swings – 53/35lbs
Box jump overs – 24/20″
Front squats ( from the floor ) – 135/95lbs Lv.2 95/65lbs
Warm up
Mobility
Strength
Every 3 minutes for 6 total sets: 120ft sled push! increase weight each set.
WOD ( Workout of the Day )
1:00 – Bike calories
1:00 – DB Farmer carry. Every 50ft = 1 rep.
1:00 – Slamballs – 40/20lbs
1:00 – Rest
5 rounds for total reps.
*1 minute max effort at each station.
Group Warm up
Group Mobility
Strength
6×8 Dumbbell incline bench press – *Build in weight each round for a heavy set! Rest 2 minutes between sets.
WOD ( Workout of the Day )
3 minute AMRAP
10 Push ups
5 Strict pull ups
*Rest 3 minutes x 3 total rounds.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Teams of 2, split work however you’d like.
1000m Row
75 Wall balls – 20/14lbs
50 Deadlifts – 225/155lbs
150 Sit ups
50 Deadlifts
75 Sit ups
150 Wall balls
1000m Row
Group Warm up
Group Mobility
Strength
Every 3 minutes, for 15 minutes – 5 rounds.
150ft Sandbag / stone carry, heavy as possible.
WOD ( Workout of the Day )
3 Rounds for time:
15 Box jump overs – 30/24″
20 Toe to bar
*After each round perform 5 shuttle runs.
Group Warm up
Group Mobility
Strength
10×2 Back squat @ 60-65% – Every 90 seconds.
WOD ( Workout of the Day )
Teams of 2, for time:
100 Burpees to a plate – 45/25lbs
100 Overhead plate walking lunges – 45/25lbs
100 Plate ground to overhead – 45/25lbs
100/80 Assault bike calories
Group Warm up
Group Mobility
Strength
Strict press – 4×3 Build after each set to a heavy set for the day! Rest 1:30/2:00 between triples.
*Right after the 4 sets, complete one max effort unbroken set @ 80% of todays heavy triple.
WOD ( Workout of the Day )
15 minutes – every minute on the minute.
1.) 15/12 Calorie row
2.) 45 Double unders
3.) :30 second plank
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Every minute on the minute style
8 rounds – 32 minutes total
1.) :45 Bike
2.) :45 Row
3.) :45 Burpees
4.) :45 Recovery Walk
Group Warm up
Group Mobility
Strength
5 Sets of:
6 Deadlifts – Starting @ 55-60% and build each set.
Right into
3 Tall box jumps 30/24″
Rest 2:00
WOD ( Workout of the Day )
150 Russian kettlebell swings for time! * Every 2 minutes stop and perform 15 wall ball shots.
RX 53/35lbs
RX 70/53lbs
** 15 minute time cap **
Group Warm up
Group Mobility
Strength
Every minute on the minute, for 12 minutes – 2 close grip bench press @ 60-70%.
WOD ( Workout of the Day )
With a partner, one person working at a time. Switch whenever you see fit!
20 minute AMRAP
40 Push ups
20 Hang power cleans Rx 95/65lbs
20 Calorie assault bike
40 Sit ups
