Group Warm up
Group Mobility
Skill – 15 minutes: Kipping pull up progressions/ practice! Led by a coach.
WOD ( Workout of the Day )
3 rounds for total reps:
0:00 – 2:00: Run 300m
2:00 – 3:00: Max effort double unders
3:00 – 4:00: Max effort pull ups
4:00 – 5:00 Max effort hang power cleans Rx 115/85lbs Lv.2 95/65lbs
Rest 4 minutes between rounds
Group Warm up
Group Mobility
Strength – 4 rounds every 5 minutes.
5 Bench press @ 75-85%
150ft Farmers walk – kettlebells or dumbbells *Heavy as possible!
1:00 weight plank
*Perform 5 bench + 150ft farmers walk + 1 minute plank and then rest… repeat this process for 4 total rounds. Heavy as possible for all movements.
WOD ( Workout of the Day )
8 Minute AMRAP
12 Push press – Rx 135/95lbs Lv.2 95/65lbs
6 bar facing burpees
Group Warm up
Group Mobility
Strength
Every 3 minutes, for 15 minutes: 3 front squats – Build in weight! Finish with a heavy triple on the day.
WOD ( Workout of the Day )
Teams of 2 – 1 athlete working while one is resting.
20 minute AMRAP
30 Calorie row
30 Dumbbell front squats – 1 in each hand. Rx 50/35lbs Lv.2 35/20lbs
30 Calorie row
30 Dumbbell box step overs – 24/20″
Group Warm up
Group Mobility
Strength
Every 3 minutes, for 18 minutes – 6 rounds. Sled push X150ft.
*Add weight from round to round.
WOD ( Workout of the Day )
EMOM x 15 minutes
1.) 120ft sled push – 90/50lbs
2.) 15 Sit ups
3.) 10 Pull ups Rx+ 5 bar muscle ups
Group Warm up
Group Mobility
Strength
Every 2 minutes, for 12 minutes – 2 back squats + 2 box jumps 30/24″
*Start @ 60% and add weight if possible.
WOD ( Workout of the Day )
22 minute AMRAP, teams of 2! break reps up however you please.
50 Cal row
50 Box jump overs 24/20″
50 Deadlifts – Rx 180/120 Lv.2 115/85
50 Wall ball
50 Toe to bar
50 Wall ball
50 Deadlifts
50 Box jump overs
50 Cal row
Group Warm up
Group Mobility
Strength
5×4 Close grip bench – rest 1:30/2:00
WOD ( Workout of the Day )
3 rounds for time – 15 minute time cap.
Run 400m
15 Dumbbell push press – Rx 50/35lbs
12 Burpees
Group Warm up
Group Mobility
WOD ( Workout of the Day )
“Biking Angie”
Chipper style workout only! You may not break the reps up into rounds.
This workout should push your muscular stamina while being metabolically taxing. Scale reps if needed, no one movement should take more than 8 minutes.
RX
50 Calorie bike
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
50 Calorie bike
Lv.2 – Intermediate
50 Calorie bike
60 Pull ups
60 Push ups
100 Sit ups
100 Squats
50 Calorie bike
Lv.3 – Beginner
25 Calorie bike
50 Ring rows
50 knee push ups
50 sit ups
50 squats
25 Calorie bike
Group Warm up
Group Mobility
Strength
Every minute on the minutes x 5 minutes – 2 strict press ( Heavy as possible )
1 minute reset
Every 90 seconds x 5 rounds – 5 push press ( Heavy as possible )
WOD ( Workout of the Day )
3 minute AMRAP – 1 minute of rest x 4 rounds.
20 American kettlebell swings – Rx 53/35lbs Rx 70/53lbs
15 Slam balls
AMRAP Calorie row with time remaining
Group Warm up
Group Mobility
WOD ( Workout of the Day )
complete all three workouts.. Any order you choose! Once you start a workout, you must finish it before you move on to the next one!
For time:
21-15-9
Assault bike calories + Wall balls – 20/14lbs
21-15-9
Toe to bar
Wall balls – 20/14lbs
21-15-9
Burpees
Wall balls – 20/14lbs
Group Warm up
Group Mobility
Skill
15 minutes working on rope climbs! The coach will lead you through progressions.
WOD ( Workout of the Day )
3 rounds for time:
50 Double unders
3 Rope climbs – 15ft
7 Power Cleans – Rx 185/105lbs Lv.2 135/95lbs
*10 minute time cap
