Group Warm up
Group Mobility
Strength
Every 90 seconds x 7 sets – 3 squat cleans *Build each set if technique allows.
WOD ( Workout of the Day )
10 minute AMRAP
2 Box jumps – 24/20″
2 Squat cleans
4
4 …. keep increasing by 2 reps each round.
RX 155/105lbs Lv.2 135/95lbs
Group Warm up
Group Mobility
Strength
EMOM X 16
1.) 6-10 Strict pull ups
2.) 10 Seated dumbbell shoulder press (5R/5L)
3.) 16 Dumbbell bent over rows – 8 each side.
4.) 40 Seconds of double under practice
WOD ( Workout of the Day )
EMOM X 10
1.) 20/15 Calorie machine
2.) 10 Shoulder to overhead Rx 115/85lbs
REST 3 MINUTES
EMOM X 10
1.) 100m Run
2.) 15 burpees
Group Warm up
Group Mobility
Strength – 12 minute EMOM
1.) 30 second hollow hold
2.) 10 Perfect push ups
3.) 30 second jump rope practice
WOD ( Workout of the Day )
18 minute AMRAP
50 Double unders
10 Dumbbell box step overs – 24/20″
15 Slam balls – 40/20lbs
20 Dumbbell push press
RX – 50/35lbs
Lv.2 – 35/20lbs
Group Warm up
Group Mobility
Strength – Every 2 minutes x 6 sets: 3 Deadlifts *Building in weight every round.
WOD ( Workout of the Day )
2 Rounds for time:
600m Run
12 Deadlifts
24 Wall balls – 20/14lbs
RX – 225/155lbs
Lv.2 – 185/125lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Every 3 minutes x 24 minutes – 8 rounds
12/9 Calorie machine
6 Burpee box jumps – 24/20″
12/9 Calorie machine
Group Warm up
Group Mobility
Strength
EMOM X 10 – 3 Push jerk *Keep the weight light and focus on the drive under the bar.
WOD ( Workout of the Day )
20 Minute AMRAP
10/8 Calorie machine
15 Push ups
400m Run
Group Warm up
Group Mobility
Strength
Every 2 minutes, for 5 rounds: 4 Front squats *Increase the weight each round.
WOD ( Workout of the Day )
For time: 15 minute time cap
50 Wall ball shots – 20/14lbs
-Then-
3 Rounds of:
9 V ups
15 Box jumps – 24/20″
21 Hang power snatch Rx 75/55lbs
Group Warm up
Group Mobility
Strength
8 Double dumbbell strict press + 5 negative push ups with a 3 second negative.
Rest 1 minutes x 4 rounds
-Then-
Every 90 Seconds x 3 rounds: 5-8 Strict pull ups.
WOD ( Workout of the Day )
Every 5 minutes x 6 rounds
30/20 Calorie row/bike
20 Burpees
*Record your slowest and fastest rounds.
Lv.2 25/15 Calorie machine
Group Warm up
Group Mobility
Strength – 3 rounds, rest 1:30 between each.
12 Bent over rows
30 Banded push downs
12 Bicep curls
WOD ( Workout of the Day )
5 Rounds for time: * 17 minute time cap
12 Dumbbell snatch – alternate every rep.
40 Double unders
12 Box jumps – 24/20″
Run 200m
RX – 50/35lbs
Lv.2 35/20lbs
Group Warm up
Group Mobility
Strength – Every 2 minutes x 6 rounds: 6 deadlifts *Building every round.
WOD ( Workout of the Day )
For time: *20 minute time cap
150 Wall balls – 20/14lbs
**Every time you break or drop the ball… stop and do 15/12 calorie machine row.
