Group Warm up
Group Mobility
Strength
3 rounds of:
10 Kettlebell lunges
15 Kettlebell goblet squats
8 Single leg Kettlebell deadlifts – 4 each leg
:30 second kettlebell wall sit
Rest 90 seconds between rounds
WOD ( Workout of the Day )
Every 4 minutes x 5 rounds
200m Run
20/15 Calorie machine
200m Run
Group Warm up
Group Mobility
Strength
15 Minutes to find a new 5 rep max back squat!
+5/10lbs heavier than last week!
WOD ( Workout of the Day )
Every 2 minutes x 10 Rounds
40 Double unders + 2 Toe to bar
*Add 2 Toe to bar every round!
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Every 4 minutes x 24 minutes
20/15 Calorie Machine
10 Bar facing burpees
5 Power clean + Push jerk
Rx – 205/135lbs
Lv.2 – 185/120lbs
Lv.3 – 155/105lbs
Group Warm up
Group Mobility
Strength
2×5 Back squats @ 80% of Mondays weight – Rest 2:00 between sets.
WOD ( Workout of the Day )
3 minutes on – 1 minute off x 5 rounds
20 Weighted med ball box step ups – 20/14lbs
20 Wall balls – 20/14lbs
*Max box jumps in the time remaining! 24/20″
Group Warm up
Group Mobility
Strength
1 Power snatch
Every 30 seconds x 5
Rest 1:00
4 rounds total *Increase weight each round if possible!
WOD ( Workout of the Day )
EMOM X 20
1.) 5-8 Strict pull ups
2.) 50 Double unders
3.) 12 Power Snatch Rx 75/55lbs Lv.2 55/35lbs
4.) Rest
Group Warm up
3 rounds *Not for time.
1:00 Jump rope
10 Banded side walks each direction *20 total – band above the knees
15 Banded hip bridges – band above the knees
10 Banded air squats – band above the knees
Strength
Every 3 minutes x 5 rounds
5 Back squats @ 90% of Fridays 5 rep max
*If you weren’t present Friday… add +5/10 more lbs than last Monday.
WOD ( Workout of the Day )
AMRAP x 15 minutes
10 Slam balls – 40/20lbs
15 V-ups
20 Split jumps
200m Run
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Teams of 2, alternate full rounds
12 minute AMRAP
3-6-9-12 etc…
Front squats – 135/95lbs
Single arm db devil press – 50/35lbs
15:00 – 25:00 ( 10 minute AMRAP )
*Alternate every movement
15/12 Calorie machine
12 Pull ups
9 Deadlifts – 225/155lbs
Group Warm up
Group Mobility
Strength
15 minutes to establish a new 5 rep max.. back squat
+5/10lbs from last week!
WOD ( Workout of the Day )
For time: 15 minute time cap
50 Bar facing burpees
25 Power cleans
75 Push ups
100 Air squats
Rx 135/95lbs
Lv.2 95/65lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
5 Rounds for time: 35 minute time cap.
Run 400m
30 American kettlebell swings
30 Box jump overs 24/20″
Rx 70/53lbs Lv.2 53/35lbs
Group Warm up
Group Mobility
Strength
2×5 Back squat @ 80% of Mondays weight – Rest 2:00 between sets.
WOD ( Workout of the Day )
For time: 13 minute time cap
30-20-10
Toe to bar
Double kb/db front rack lunges
Rx 50/35 Lv.2 35/20
