Group Warm up
Group Mobility
Strength – 12 minutes, alternate movements.
1.) 15 – 20 Banded good mornings
2.) 8 Dumbbell Bulgarian split squats – 4R/4L
* Dumbbell weight should be 35/20lbs each hand.
WOD ( Workout of the Day )
For time
22 Front rack lunges – stationary & switch legs every rep.
22 Sit ups
400m Run
16 Front rack lunges
16 Sit ups
400m Run
10 Front rack lunges
10 Sit ups
400m Run
RX – 95/65lbs RX+ – 115/85lbs **20 minute time cap.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Teams of 2, split the work as needed.
100/80 Calorie row
THEN
42-30-18
Deadlift 225/135lbs
Wall ball shots – 20/14lbs
Power Cleans 135/95lbs
Group Warm up
Group Mobility
Strength
Every 3 minutes x 6 rounds – 150ft Sandbag bear hug carry. Heavy as possible!
WOD ( Workout of the Day )
For time:
30/20 Calorie bike
40 Push press – 75/55lbs
30 Toe to bar
Rest 4 minutes
30/20 Calorie bike
30 Push Jerk – 105/75lbs
Rest 4 minutes
20/10 Calorie bike
20 Push jerk – 135/95lbs
10 Bar muscle up / pull ups
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Total working time – including rest.
50 Burpees
Rest 4 minutes
1 mile run
Rest 3 minutes
1,000m Row
Rest 2 minutes
50 Burpee box jump overs – 24/20″
Group Warm up
Group Mobility
Strength
4 sets of:
6 position haulting power clean, hold each position for 1 second. Rest 1:30 between sets!
WOD ( Workout of the Day )
3-6-9-12-9-6-3
Pull ups / Rx+ Chest to bar
Power Cleans
Rx 155/105lbs
Lv.2 115/85lbs
Rx+ 205/145lbs
**12 minute time cap!
Group Warm up
Group Mobility
Strength
8×2 Back squat – Every 75 seconds. Goal is to keep the weight light enough that you can move the reps with SPEED!!
WOD ( Workout of the Day )
18 minute AMRAP
40 Double unders
30 Sit ups – Rx+ GHD 20 reps
20 Wall ball shots – 20/14lbs
Group Warm up
Group Mobility
Strength
Every 3 minutes, for 15 minutes.
5 Close grip bench reps – Build to a tough set of 5 for the day!
WOD ( Workout of the Day )
5 rounds – every 5 minutes start a new round.
20 Slam balls – 40/20lbs
300m Row
20/12 Calorie bike
*Score is your slowest and fastest round times.
*Aim to finish each round 3 – 3:30 minutes.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Teams of 2, split work equally.
1000m Row
100 pull ups
1000m Row
200 Push ups
1000m Row
300 Air squats
1000m Row
Group Warm up
Group Mobility
Strength
12 minutes to find a heavy back squat for the day!
THEN
Every 3 minutes x 3 rounds – 10 unbroken squats at 225/135 RX
WOD ( Workout of the Day )
30 Dumbbell man makers for time:
*1 rep = push up + right row + left row + power clean and thruster.
*Every time you break from an unbroken set… run 200m.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
12 minute AMRAP
30/24 Calorie bike
30 Air squats
20 Dips
REST 2 MINUTES
10 minute AMRAP
8 Handstand push ups
16 Box jump overs 24/20″
24 Calorie row
REST 2 MINUTES
For time:
12-9-6-3
Deadlifts 225/155lbs
Bar facing burpees
