Group Warm up
Group Mobility
Strength
Every minute on the minute, for 12 minutes.
1.) 6 Push press @ 70-75%
2.) 12 Pull ups – Rx+ 5 ring muscle ups
3.) :30 second hollow hold
4.) Rest
WOD ( Workout of the Day )
4 Rounds for time:
200m Run
10 Push ups – Rx+ 20
15 Sit ups – Rx+ GHD
Stick around for the after party 🙂
Group Warm up
Group Mobility
Strength
Every 2 minutes x 7 rounds – Deadlifts.
5.5.3.3.1.1.1 *Start around 55% and build throughout the sets.
WOD ( Workout of the Day )
15 minute AMRAP
55 Deadlifts – Rx 225/155lbs
55 Wall balls – Rx 20/14lbs
55 Calorie row
With the time remaining.. AMRAP burpee box jump overs @ 24/20″
*Score is total numbers of burpee box jump overs!
Group Warm up
Group Mobility
WOD ( Workout of the Day )
0:00 – 10:00
Run 1 mile for time – with the remaining time max effort clusters @ 95/65lbs
*Cluster = squat clean + thruster
12:00 – 24:00
Run 1 mile for time – with time remaining AMRAP
10 Pull ups
10 V-ups
10 American kettlebell swings – 53/35lbs
26:00 – 36:00
Accumulate as many calories as possible on the concept 2
**Score is total clusters, rounds and reps and calories on the rower.
Group Warm up
Group Mobility
Strength
Every 90 seconds x 5 rounds – 3 push press *Increase weight each round.
WOD ( Workout of the Day )
1.) 15/12 Calorie bike
2.) 10 Handstand push up
3.) 40 Double unders
4.) Rest
5 rounds – 20 minutes
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Team of 2 – for time:
80 Calories on the rower
80 Knee to elbow
80 Burpees
80 Wall balls – 20/14lbs
800ft Sled push – 90/50lbs ( 100ft sections )
Then 60 reps of all 4 movements, 40 and 20..
Group Warm up
Group Mobility
Strength
Every minute on the minute, for 10 minutes – 2 Deadlifts @ 60-65%
WOD ( Workout of the Day )
7 minute AMRAP
3 Power Cleans – Rx 155/105lbs Rx+ 225/155lbs
5 Box jumps – 30/24″
Group Warm up
Group Mobility
Strength
5×5 Close grip bench press – *New set every three minutes.
WOD ( Workout of the Day )
20 minute AMRAP
Team of 2 – 1 person runs 400m while the other partner completes as many rounds and reps as possible.
5 Bench press – Rx 165/115lbs
10 Push up
15 Sit ups – Rx+GHD
Group Warm up
Group Mobility
Strength – Every 90 second x 5 rounds.
1 hang power clean + 1 hang squat clean + 1 front squat
*Add weight throughout each set. Focus on moving well!
WOD ( Workout of the Day )
2 minutes to complete:
18/12 Calorie bike
AMRAP Hang squat cleans – 135/75lbs
Rest 2 minutes
4 total rounds *Weights increase each round and calories stay the same.
155/95lbs 185/115lbs 225/135lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
1-10 For time * 18 minute time cap.
Front squats ( from the floor ).
Rx 155/105lbs Rx+ 205/135lbs
Dips
Perform 1 front squat – a squat clean will also work, then perform 1 dip. Start back with 2 front squats and then 2 dips….. follow this pattern until you do 10 of each to complete the workout. The dips are to be done on straight bars! If you’re proficient at dips you could try a challenge and use the rings.
The Workout above is for the 10:00am class!
9:00am will be a doozy!! Air squats, deadlifts, box jumps, burpees and push ups. Looking forward to seeing everyone at both classes 🙂
Group Warm up
Group Mobility
Strength
Every 3 minutes x 5 rounds
150ft Farmers carry – dumbbell or kettlebells.
5 Strict pull ups
WOD ( Workout of the Day )
3 Rounds for time – *20 minute time cap.
500m Row
400m Run
100 Double unders x 2 for singles
