Group Warm up
Group Mobility
WOD ( Workout of the Day )
Every 4 minutes x 20 minutes.
20/15 Calorie bike + 5 Bench press
*Build the weight on the bench press every round! Score is fastest bike time + Heaviest bench weight successfully lifted.
Group Warm up
Group Mobility
Strength – 12×1 Squat snatch, every minute on the minute.
*Goal is to work on your mechanics.
WOD ( Workout of the Day )
For time: *10 minute time cap.
Box jumps overs
20 . 18 . 16 . 14 . 12
Squat snatch
10 . 8 . 6 . 4 . 2
*Weight increases every set of snatches.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
4 Rounds for time
Teams of 2, split the work however you see fit.
1000m Row
6 Rope climbs
36 Dumbbell clean & jerk Rx 55/35lbs
Group Warm up
Group Mobility
Strength – 15×1 Power Clean + Jerk, every 75 seconds.
*Add weight each round if possible!
WOD ( Workout of the Possible )
90 seconds on / 90 seconds off until you reach 100 toe to bar!
5 Deadlifts Rx 225/155lbs
8 Burpees over the bar
AMRAP toe to bar in the time remaining
Group Warm up
Group Mobility
Strength – Back squat 12×2, Every minute on the minute.
* 60-65% for all sets! Goal is to move to weight as quick as possible.
WOD ( Workout of the Day )
For time: * 15 minute time cap.
100 Double unders x 2 for singles
75 Wall ball shots 20/14lbs
50 Russian kettlebell swings Rx 53/35lbs
50 Slam balls – 40/20lbs
100 Double unders
EXTRA: Crossover symmetry
Group Warm up
Group Mobility
Strength – Power snatch 8×2, every 90 seconds.
Start at 70% and build throughout the sets.
WOD ( Workout of the Day )
14 minute AMRAP
Team of 2, alternate each movement.
7 Chest to bar pull ups
14 Box jumps 24/20″
7 Power Snatch Rx 115/80lbs Lv.2 95/65lbs
Group Warm up
Group Mobility
Strength – front squat 5×3, every 2:30.
*Focus on positions and add weight each set if possible.
WOD ( Workout of the Day )
Death by thruster
on a continuously running clock…
minute 1 – 1 thruster Rx 95/65lbs Lv.2 75/55lbs
minute 2 – 2 thrusters
minute 3 – 3 thrusters
etc… continue to add 1 thruster each minute until you can longer complete the thrusters inside of the minute.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Team of 2, for time.
One person working while one is holding or hanging.
80 Calorie row – partner holds a plank
50 Shoulder to overhead – partner hangs from the rig
120 Wall balls – partner holds a plate 45/25lbs locked out overhead
150 sit ups – partner holds a wall sit
RX 135/95lbs Lv.2 95/65lbs
Group Warm up
Group Mobility
Strength – 10 x 2 Deadlift. Every minute on the minute, for ten minutes x 2 deadlifts @ 60-65%.
WOD ( Workout of the Day )
Team of 2, for time:
60-40-20
Dumbbell deadlifts Rx 55/35lbs Rx+ 70/50lbs
Toe to bar
Group Warm up
Group Mobility
Strength – Every 3:30 x 5 sets.
5 Bench press + 10 Dumbbell bent over rows – each hand. Bench press is 75-80% and rows can be heavier each round.
WOD ( Workout of the Day )
EMOM x 21 ( 7 rounds )
1.) 40 Double unders
2.) 8 Burpee box jump overs – 24/20″
3.) 6 Strict pull ups
