Group Warm up
Group Mobility
Strength
Every 4 minutes x 3 sets
12 Barbell back rack Bulgarian split squats – 6 each leg
10 Barbell back rack box step ups – 5 each leg
10 Barbell good morning
*Add weight each round if possible!
WOD ( Workout of the Day )
3 rounds for time * 16 minute time cap
40 Wall ball shots – 20/14lbs
30 Calorie machine
20 Box jumps – 24/20″
Group Warm up
Group Mobility
WOD ( Workout of the Day )
3 Minute AMRAP
15 American kettlebell swings – 70/53lbs
Calorie machine ride / row for the time remaining
REST 3 MINUTES
3 Minute AMRAP
20 Slam balls – 40/20lbs
Calorie machine ride / row for the time remaining
REST 3 MINUTES x 3 total rounds for total calories!
Group Warm up
Group Mobility
Strength
A.) 16 Single arm db press (8R/8L)
Rest 45 Seconds
B.) 16 Dumbbell front rack lunges – Alternate legs every rep!
Rest 45 seconds x 4 rounds
WOD ( Workout of the Day )
Every 6 minutes x 3 rounds
75 Double unders
20 Alternating dumbbell snatch – 50/35lbs
10 Toe to bar
20 Box jumps overs – 24/20″
*Each round is for time.
Group Warm up
Group Mobility
Wod ( Workout of the Day )
“Martin” – For time, with a partner……..
Group Warm up
Group Mobility
Strength
Every 90 seconds x 8 rounds
High hang power clean + Hang power clean + Hang power clean below the knee
*Focus on technique and positions!
WOD ( Workout of the Day )
Every 3 minutes x 5 rounds
15/12 Calorie bike
10 Bar facing burpees
* Score is fastest & slowest round
Group Warm up
Group Mobility
Strength
EMOM x 12 – Alternating movements.
1.) 6 Bench press @ 135/95lbs +10/20lbs every round.
2.) 10-12 Strict / kipping pull ups
3.) Rest
AMRAP X 8 Minutes
10 Shoulder to overhead – 135/95lbs
15 Box jumps – 24/20″
20 Russian kb swings – 53/35lbs
Group Warm up
Group Mobility
Strength
Every 3 minutes x 5 sets
3 Front squats @ 65% of your 1 rep max
Tempo: 3 Down, 2 hold and 1 up…Build in weight every set if possible.
WOD ( Workout of the Day )
AMRAP X 20 Minutes
22/19 Calorie machine
16 Kettlebell single leg RDL (8R/8L)
13 Kettlebell goblet squats
10 Kettlebell goblet lunges – alternating.
RX – 53/35lbs
Lv.2 – 35/20lbs
Group Warm up
WOD ( Workout of the Day )
3 Rounds for time *25 minute time cap
21 Calorie machine
21 T2b
21 Thrusters
21 Pull ups
21 Box jump overs – 24/20″
21 Power cleans
Rx 75/55lbs
Group warm up
Group Mobility
Strength
Every 2 min x 6 rounds
2.2.2 Deadlift cluster – 10 second rest between reps.
WOD ( Workout of the Day )
For time: 17 minute time cap
100 Double unders
80 Sit ups
60 Calorie machine
40 Russian kettlebell swings – 70/53lbs
20 Burpee box jumps – 24/20″
Group Warm up
Group Mobility
WOD ( Workout of the Day )
“Andi”
For Time:
100 hang power snatches
100 Push press
100 Sumo Deadlift high pull
100 Front squats
RX 65/45lbs
Lv.2 45/35lbs
