Month: February 2021

Group Warm up 

Group Mobility 

Strength 

Every 3 minutes x 5 rounds

5 Bench press @ 70-85% + 10 Dumbbell rows – 5 each hand.

WOD ( Workout of the Day ) 

10 Minute AMRAP

3,6,9,12 etc..

Pull ups

Russian kettlebell swings Rx 70/53lbs

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

20 Minute AMRAP

8 Front rack lunges

8 Bar facing burpees

8 Front rack lunges

8 Chest to bar pull ups

Group Warm up 

Group Mobility 

Strength 

Every 3:30 for 3 sets:

1:00 Front loaded bag hold + 10 Handstand push ups + 3 Tall box jumps

WOD ( workout of the day ) 

Tabata – 8 rounds :20 on / :10 off

1.) Bike/Row calories

2.) Plate touches – 45/25lbs

3.) Plate ground to overhead – 45/25lbs

*Full tabata at each movement followed by 1 minute rest. Score is total reps completed.

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Every 5 minutes x 5 rounds

250/200m Row

12 Dumbbell thrusters

250/200m Row

12 Alternating dumbbell snatch

REST 5 MINUTES 

For time: *12 minute time cap.

500m Row

50 Wall balls

25 Dumbbell box step overs

Rx – 50/35lbs 

Lv.2 35/20lbs 

Group Warm up 

Group Mobility 

Strength 

Every 90 seconds x 8 rounds 

3 Position power clean: High hang, hang above the knee and floor.

*Focus on technique and positions.

WOD ( Workout of the Day ) 

EMOM X 15 minutes

1.) 12 Burpees

2.) 10 Toe to bar

3.) 15/12 calorie machine

Group Warm up 

Group Mobility 

Strength 

Every 3 minutes, for 5 sets: 

4 Bench press @ 75-85% + 5 Chin ups

WOD ( Workout of the Day ) 

For time:

10-1

American kettlebell swings

Hand release push ups

*30 Double under after each round!

RX – 70/53lbs 

Lv.2 – 53/35lbs 

Group Warm up 

Group Mobility 

Strength 

Every 3 minutes, for 5 sets: 

5 Back squats at tempo 2 down, 1 hold and 1 up.

*Build to a heavy set for the day!

WOD ( Workout of the Day ) 

15 minute AMRAP

19 Wall balls – 20/14lbs

19 Calorie machine

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Team of 2

20 Minute AMRAP – Both athletes working at the same time

1 athlete working on biking / rowing for calories ….. The second athlete is doing 15 slam balls + 20 Air squats while the first athlete is biking! Switch once the air squats are completed.

Score is total calories completed at the end of the AMRAP 

Group Warm up 

Group Mobility 

Strength 

Every 4 minutes x 4 sets: 

8 Dumbbell box step ups – 4 each leg 

10 Dumbbell hip bridges

12 Dumbbell Bulgarian split squats – 6 each leg

50/35lbs 35/20lbs 

WOD ( Workout of the Day ) 

EMOM X 10 Minutes

1.) 10 Deadlifts

2.) 15 second side plank – each side

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

“Laura”

With a partner, complete as many rounds + reps as possible in 21 minutes of:

30 Calorie row

20 Burpees over the rower

10 Power Cleans – 155/105lbs

*Split the work / reps however you see fit.