Group Warm up
Group Mobility
Strength
Every minute on the minute, for ten minutes – 1 thruster *Increase weight every round!
WOD ( Workout of the Day )
3 rounds for total reps
1:00 Thrusters Rx 95/65lbs Lv.2 75/55lbs
1:00 Power Cleans
1:00 Slam balls – 40/20lbs
1:00 Alternating single leg V- ups
1:00 Rest
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Every 4 minutes x 7 rounds
250m Row
5-10 Burpee box jumps – 24/20″
200m Run
*Score is slowest and fastest round.
Group Warm up
Group Mobility
Strength
Every 2:30 x 5 rounds – 6 front squats + 4 back squats.
135/95lbs or 95/65lbs *Must be done unbroken every round!
WOD ( Workout of the Day )
3 minutes on / 2 minutes off x 3 rounds
1 wall ball + 1 American kettlebell swing
2+2
3+3
etc….
At the start of a new round pick up where you left off. Score is total reps at the end of the three rounds.
Group Warm up
Group Mobility
Strength
1 Power snatch, every minute on the minute x 12 minutes. Increase the weight every 2 rounds if technique allows!
WOD ( Workout of the Day )
11 minute AMRAP
Buy in: 50 lateral burpees over the bar…..
THEN
AMRAP
10 Deadlifts Rx 155/105lbs Lv.2 115/85
10 V ups
Group Warm up
Group Mobility
Strength – EMOM x 10
2 Floor press
WOD ( Workout of the Day )
Every 6 minutes x 24 minutes – 4 rounds
Run 200m
10 Hang power cleans Rx 135/95lbs
20/15 Dips
Run 200m
Group Warm up
Group Mobility
Strength – Every 90 seconds x 6 rounds.
8 Deadlifts – Rx 185/110 Lv.2 155/105lbs
WOD ( Workout of the Day )
For time: 20 minute time cap.
27-21-15-9-6-3
Single arm devils press Rx 50/35lbs
Wall balls – 40/20lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
For time: *35 minute time cap
1 mile run
5 rounds of:
25 sit ups
15 Box jumps – 24/20″
1 mile run
Group Warm up
Group Mobility
Strength
Every 2 minutes x 5 Rounds.
12 Front rack lunges in place – 95/65lbs
WOD ( Workout of the Day )
For time: 13 minute time cap.
50 Air squats
30/20 Calorie machine
20 Slam balls – 40/20lbs
50 Russian kettlebell swings – 53/35lbs
20 Slam balls – 40/20lbs
30/20 Calorie machine
50 Squats
Group Warm up
Group Mobility
Strength – Every 2 minutes, 6 rounds.
8 Push ups * 3 second negative + 5 barbell bent over rows.
EMOM x 20
1.) Barbell supinated rows x 8-10
2.) Double dumbbell push press x 16-20
3.) Max burpees over the dumbbell
4.) Rest
Group Warm up
Group Mobility
Strength
Every 90 seconds x 10 rounds: 1 squat clean + 1 hang squat clean.
*Increase the weight if possible every 2 rounds.
WOD ( Workout of the Day )
10 minute AMRAP
50 Double unders / 50 singles
10 Thrusters Rx 75/55lbs Lv.2 45/35lbs
10 V ups
