Group Warm up
Group Mobility
Strength
Every minute on the minute, for ten minutes – 2 push press @ 60-65%.
*Focus on perfect form!
WOD ( Workout of the Day )
2 rounds for max reps:
2:00 – Max calorie row
1:00 – Handstand push ups
2:00 – Burpees
1:00 – Sit ups
2 minutes rest
Group Warm up
Group Mobility
WOD ( Workout of the Day )
0:00 – 10:00
800m Run
21 Power Snatch – 95/65lbs
21 Chest to bar pull ups
10:00 – 20:00
400m run…
Then
2 rounds:
15 Overhead squats – 95/65lbs
15 Toe to bar
20:00 – 35:00
3 Rounds:
200m Run
9 Devil press – 50/35lbs
9 Dumbbell box step overs – 24/20″
Group Warm up
Group Mobility
Strength – Deadlift
10.8.6.4.2 – Rest 90 seconds between each set. Each set should be tough!
Example: 10 @ 50%, 8 @ 55%, 6 @ 60%, 4 @ 65% and 2 @ 70-75%.
WOD ( Workout of the Day )
Team of 2, alternate every full round.
14 minute AMRAP
12 Deadlifts – Rx 225/155 Rx+275/175
36 Double unders
12 Slam balls – Rx 40/20
Group Warm up
Group Mobility
Strength
Every 2 minutes x 5 sets – 5 bench press @ 75-85%
*You can start at 75% and build to 85% if needed.
WOD ( Workout of the Day )
For time. *15 minute cap.
15 Power Clean + Push jerk – 135/95lbs
15 Ring muscle up / 20 burpee pull ups
30/20 Calorie bike
Group Warm up
Group Mobility
Strength
12 minutes to build to a heavy front squat for the day! Rest as needed between attempts.
WOD ( Workout of the Day )
6 round cap.
90 seconds of work: 3 minutes of rest
15/12 Calorie row
AMRAP Front squats – stop once you reach 75 reps.
Rx – 155/105lbs
Lv.2 135/95lbs
Rx+ 20/15 Calorie row
*Go hard on each set! you’re getting a full 3 minutes of rest.
Group Warm up
Group Mobility
Strength – 3 rounds *60 second rest after each.
20 Barbell bicep curls
30 Dumbbell floor press – 50/35lbs
40 Banded face pulls – something you can do without stopping.
WOD ( Workout of the Day )
150/100 Calorie row for time
** Every 3 minutes starting at 0:00
** 15 Wall ball shots + 3 burpees.
Group Warm up
Group Mobility
Strength
5×2 Overhead squats – rest 1:30/2:00 between sets.
*3 seconds down + 3 second hold at the bottom + fast up! Have a partner count your tempo.
WOD ( Workout of the Day )
For time: 12 minute time cap
15-12-9
Power Snatch – Rx 95/65lbs
Handstand push ups
*50 double unders after each set.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
It’s a team workout
running, sit ups, box jumps, burpees, bike, hang power cleans and push press 🙂
Group Warm up
Group Mobility
Skill – EMOM x 16 minutes
1.) 10 -20 barbell skull crushers
2.) 20 Push ups
3.) :30 second plank ( 2 – side R / 3- side L / 4 – push up position )
4.) 1-3 rope climbs
WOD ( Workout of the Day )
11 rounds for max meters
:45 on
:45 off
Group Warm up
Group Mobility
Strength
Deadlift x 3 – Every 90 seconds for 6 sets.
*Build to a heavy triple for the day!
WOD ( Workout of the Day )
Teams of 2 – Split the work equally.
For time:
70/50 Calorie bike
Then
3 Rounds of:
400m run (together)
50 Alternating box jumps – 24/20″
50 Wall ball shots – 20/14lbs
Then
70/50 Calorie bike
