Group Warm up
Group Mobility
WOD ( Workout of the Day )
Teams of 2 – Split work equally
3 rounds for time
1,000m row / ski
40 GHD sit ups / 60 ab mat sit ups
30 Burpee box jump overs – 24/20″
20 Squat cleans – 135/95lbs
Sandbag bear hug carry – 150ft per person 150/100lbs
Group Warm up
Group Mobility
Strength
Split jerk – every 90 seconds, for 8 rounds.
3,3,2,2,1,1,1,1 *Building in weight! focus on footwork and technique.
WOD ( Workout of the Day )
Teams of 2 – 20 minute AMRAP
200m Run
20 slam balls – 40/20lbs
20 Push ups
20 Dumbbell push press – 50/35lbs
*Each round add 10 reps to each movement! Break the reps however you see fit.
Group Warm up
Group Mobility
Strength
8 minutes to establish a heavy 3 rep deadlift
-Then-
Every 3 minutes, for 3 rounds:
5 Deadlifts @ 75-80% of todays 3 rep
WOD ( Workout of the Day )
2 Rounds for time
25/15 Calorie row
50 Box jumps – 24/20″
100 Double unders
20 Deadlifts Rx 225/155
*15 minute time cap
Group Warm up
Group Mobility
Strength
8 minutes to establish a 1 rep max pull up
– Then –
Not for time – 12 minutes to complete:
10-8-6-4-2
Handstand push ups / push ups
Pull ups / Ring row
WOD ( Workout of the Day )
Every minute on the minute, for 16 minutes
1.) 15/12 Calorie bike
2.) 10 Sandbag squats Rx 150/100lbs
3.) 10-15 Toe to bar
4.) 20 Dumbbell C+J ( single arm, switch every 5 ) Rx 50/35lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Teams of 2
Row / Ski
5000m
Partner A rows for 3 minutes or until tagged by partner B who completes….
100m Run
10 Push press – Rx 95/65lbs
10 Hang power cleans
10 Split jumps
100m Run
continue this pattern until the 5000m is completed!
Group Warm up
Group Mobility
Strength
Every minute on the minute – 6 minutes
3 touch & go power snatch – Focus on form.
-1 minute rest
Every minute on the minute – 6 minutes
1 power snatch *Build to a tough single!
WOD ( Workout of the Day )
2 Rounds for time: 16 minute time cap.
100 Double unders
50 Alternating dumbbell snatch – Rx 50/35lbs
25 burpee box jump overs – Rx 24/20″
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Teams of 2, one person working at a time.
28 minute AMRAP
100/80 Calorie bike
120 Russian kettlebell swings – Rx 70/53lbs
100 Wall balls – Rx 20/14lbs
100 Sit ups – Rx+ GHD
10 Rope climbs
Group Warm up
Group Mobility
Strength
Every 2:30 x 6 rounds – 6 Back squats @ 70-80%.
WOD ( Workout of the Day )
AMRAP – 3:00 on 2:00 Rest x 4 rounds
400m Run
Max effort slam balls with time remaining – 40/20lbs
*Goal is to run each 400m faster than the last.
Group Warm up
Group Mobility
Strength
10×3 Close grip bench press @ 60-70% Every minute on the minute. Focus on being quick with all reps!
WOD ( Workout of the Day )
For time: 15 minute time cap.
35/25 Calorie row
21-15-9
Toe to bar
Burpees
35/25 Calorie row
Group Warm up
Group Mobility
Skill – Handstand progressions lead by a coach!
In a group x 5 rounds
:20 On :40 off – Handstand pushups / pike push ups / push ups
:20 on :40 off – 5 Deadlifts *Add weight each round and build
WOD ( Workout of the day )
Every 6 minutes x 3 rounds
9 Box jump overs – 30/24″
12/8 Bike calories
9 Deadlifts – 225/155
12/8 Calorie bike
*Complete each round as fast as possible!
