2/01/20 – 200201
Group Warm up
Group Mobility
WOD ( Workout of the Day )
EMOM x 24 minutes
1.) 5 Shuttle run x 75ft
2.) 10 Burpees
3.) 15/10 Calorie bike
4.) 20 Wall ball shots – 20/14lbs
5.) 15 Box jump overs – 24/20″
6.) Rest
Group Warm up
Group Mobility
WOD ( Workout of the Day )
EMOM x 24 minutes
1.) 5 Shuttle run x 75ft
2.) 10 Burpees
3.) 15/10 Calorie bike
4.) 20 Wall ball shots – 20/14lbs
5.) 15 Box jump overs – 24/20″
6.) Rest
Group Warm up
Group Mobility
Strength – Squat 5×1 -10%, every 2:15.
WOD ( Workout of the Day )
AMRAP x 8 minutes
11 Deadlifts Rx 155/105lbs
11 Toe to bar
Extra: Deadlifts 3×3 +5lbs, every 2:15.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Team of 2, for time.
One person working at a time
1200m Row/ski
100 Push ups
200 Double unders
100 American Kettlebell swings Rx 53/35lbs
200 Double unders
100 Push press Rx 95/65lbs
1200m Row/ski
Group Warm up
Group Mobility
Strength – Squat 3×3 -10% from Mondays weight, every 2:15.
WOD ( Workout of the Day )
Every 3 minutes x 4 rounds – Rest 1:00 after each round.
25/20 Calorie bike
20 Sit ups Rx+ GHD sit ups
Max chest to bar pull ups in the time remaining
Extra: press 3×3,+5lbs every 2:15.
Group Warm up
Group Mobility
Strength – 10 minute EMOM x 2 touch and go power snatch. If technique allows build to a heavy set for the day!
WOD ( Workout of the Day )
“Isabel”
30 Power Snatch for time: *5 minute time cap.
RX 135/95lbs Lv.2 95/65lbs
Group Warm up
Group Mobility
Strength – Squat 5×1 +5/10lbs heavier than last week! New set every 2:30 minutes.
WOD ( Workout of the Day )
For time: *16 minute time cap
Buy in – 50/35 Calorie row
4 rounds of:
10 Front squats Rx 135/95lbs
10 Burpees over the bar
Buy out – 50/35 Calorie row
Extra: Bench press 5×3 +5lbs, every 2:30.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Teams of 2, alternate every full movement.
6 Rounds for time:
500m Row
30 Box jumps – 24/20″
3 Rope Climbs
Group Warm up
Group Mobility
Strength – 5×1 Squat, every 2:15.
-10% less than Mondays weight.
WOD ( Workout of the Day )
For time: *15 minute time cap
50 Wall ball shots – 20/14lbs
21 American kettlebell swings – 53/35lbs
21 Push ups
50 Wall ball shots
15 American kettlebell swings
15 Push ups
50 Wall ball shots
9 American kettlebell swings
9 Push ups
Extra: Deadlift 3×3 +5lbs, every 2:15.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Teams of 3, for time: *35 minute time cap.
**Only one person working at a time and sharing all equipment.
4 Rounds of:
75/60 Calorie row
60 Toe to bar
45 Power Cleans
45 Power Snatch
*Barbell weight increases after every round!
1.) 55/75lbs
2.) 65/95lbs
3.) 70/115lbs
4.) 75/135lbs
Group Warm up
Group Mobility
Strength – 3×3 Back squats, every 2:15.
-10% from Mondays load.
WOD ( Workout of the Day )
Every 4 minutes x 4 rounds.
Bike 20/15 Calories
12 Pull ups
8 Front squats
Rx 155/105lbs Lv.2 115/80lbs
*Score is slowest and fastest rounds.
Extra: Press 3×3 +5lbs, every 2:15.
