Group Warm up
Group Mobility
WOD ( Workout of the Day )
Team of 2, 30 minute AMRAP.
80 Calorie row
-Then-
10 rounds.. 5 each. You go… I go.
5 Hang power clean Rx 135/95lbs
4 Push press
6 Box jump overs 24/20″
-Then-
80 Calorie row
-Then-
10 rounds.. 5 each. You go.. I go.
5 Pull ups
10 Push ups
15 Sit ups
Group Warm up
Group Mobility
Strength – Back squat 5×3, rest 1:30/2:00 between sets.
-%10 from Mondays weight.
WOD ( Workout of the Day )
AMRAP x 6 minutes
25 Devil press Rx 50/35lbs
then… time remaining complete as many reps and rounds as possible of:
6 shuttle runs – 75ft sections + 20 double unders
*Each shuttle run counts as one rep!
Rest 2:00 and repeat from the top
Extra: Incline Dumbbell press 3×10-12 *Heavier than last week
Deadlift 5×3 @ 70-80% of your 1rm – rest 1:30/2:00 between sets.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Team of 2, for time.
0:00 – 10:00
Row 2,000m *One partner rows while the other holds a double kettlebell front rack position Rx 35lbs/20lbs Rx+ 53/35lbs
10:00-20:00
100/80 calorie bike *One partner bikes and the other holds a weighted wall sit Rx 35/20lbs
20:00 – 30:00 – not for time.
21-15-9
Barbell bicep curl
standing overhead barbell tricep extensions
Bent over barbell row
Group Warm up
Group Mobility
Strength – Back squat 5×3, rest 1:30/2:00.
-%20 from Mondays weight.
WOD ( Workout of the Day )
15 minutes to complete….
15 bar facing burpees
20 Power cleans Rx 115/75lbs
15 bar facing burpees
20 Power cleans Rx 135/95lbs
15 bar facing burpees
25 Power cleans Rx 165/115lbs
In the time remaining build to a heavy power clean single… your score is time + heaviest weight successfully lifted.
Extra: 5×3 Strict press +5lbs heavier than last week, Rest 1:30 between sets.
Group Warm up
Group Mobility
Skill work – Alternate movements every minute x 15 minutes.
1.) 30 Second hollow/ tuck hold
2.) 5-10 Strict handstand pushups
3.) 5-10 Strict chin ups
WOD ( Workout of the Day )
2 minutes on – 2 minutes off x 4 rounds.
20/15 Calorie row.. with the time remaining max toe to bar. your score is total toe to bar completed in each round.
Group Warm up
Group Mobility
Strength – Back squat 5×5, Rest 2 minutes after each set.
*+5/10lbs from last week. Understand this is the second week and we have ten remaining. You want to take a conservative approach and continue to add +5lbs each week! A 10lb increase would be for a very heavy squat in the future.
WOD ( Workout of the Day )
10 minute AMRAP
60 Double unders
40 Air squats
10 Bench press Rx 155/105lbs Lv.2 135/95lbs
Extra: 5×5 bench press +5 from last week. Rest 1:30 between each set.
Stretch!!! Ask a coach for some guidance.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Team of 2 – for time.
100 Calorie Row
100 Burpees
80 Calorie row
80 American kettlebell swings – 53/35lbs
60 Toe to bar
60 Pull ups
40 Burpees
200 Double unders
Group Warm up
Group Mobility
Strength – Back squats
5×3 @ – 10% less than Mondays squats. Rest 1:30/2:00 between sets.
WOD ( Workout of the Day )
4 Rounds for time. *20 minute time cap.
20 Wall balls – 20/14lbs
15/10 Calorie bike
10 Deadlifts – 185/135lbs
10 Dips Rx+ 5 ring muscle ups
Extra: 3×10-12 incline dumbbell bench press + 3×10-12 Barbell good morning
*Superset the two exercises and rest 1:30 between sets.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
3 rounds for time: 0:00 – 10:00
25 Double unders
15 box jump overs – 24/20″
10 Handstand push ups
10:00 – 20:00 10 minute AMRAP
9 Slam balls – 40/20lbs
15 Hang power cleans – 95/65lbs
10 shuttle runs – 75ft sections
@ 20 minute mark – 3 rounds for time.
3 Rope climbs + 15 shoulder to overhead – 135/95lbs
Group Warm up
Group Mobility
Strength – Back squats
5×3 @ -20% less than Mondays squats – Rest 1:30/2:00 between sets.
WOD ( Workout of the Day )
EMOM x 15 minutes
1.) 15/10 Calorie row
2.) 2-6 Bar muscle ups
3.) 5 Sandbag cleans over the shoulder Rx 150/100 Lv.2 95/65lbs
Extra: 5×3 Strict press – Rest 1:30 between sets.
