Group Warm up
Group Mobility
WOD ( Workout of the Day )
Team of 2
One person working at a time
30 Minute AMRAP
100 Double unders
80 Alternating dumbbell snatch – 50/35lbs
80 Sit ups
60 Box jumps – 24/20″
60 Amercian kettlebell swings – 53/35lbs
40 V ups
40 Split jumps
Group Warm up
Group Mobility
Strength
EMOM X 12
3 Close grip bench @ 60-70% *Focus on speed during your reps.
WOD ( Workout of the Day )
AMRAP x 18 minutes
20 Push ups
10 Pull ups
400m Run
Group Warm up
Group Mobility
Strength
Every 3 minutes x 5 rounds
3 Back squats @ 80-90% For all 5 rounds! Start at 80% and Build to 90%, however do not go past 90% for the day.
WOD ( Workout of the Day )
Every 3 minutes x 6 rounds
15/10 Calorie machine
15 Wall ball shots – 20/14lbs
10 Dual dumbbell hang power cleans
Rx 50/35lbs
lv.2 35/20lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
50-40-30-20-10
Cal bike / Row / Ski
*After each set
10 Deadlifts
10 Handstand push up
40 Double unders
Rx 185/135lbs
Lv.2 155/105lbs
Last open workout for 2021! See you tomorrow.
Group Warm up
Group Mobility
15 minute controlled AMRAP
10 Slam balls – 40/20lbs
20 alternating single leg v – up
5 Strict pull ups
:45 Plank hold
WOD ( Workout of the Day )
15 Minute row, ride, run or ski
*Conversational pace!
Group Warm up
Group Mobility
Strength
Every 75 seconds x 10 rounds
High hang, hang clean + Jerk
*Focus on technique
WOD ( Workout of the Day )
EMOM X 20
1.) 15/12 Calorie machine
2.) 5 Hang power clean + 5 Bar facing burpees
3.) 10 Front rack reverse lunges + 5 Bar facing burpees
4.) Max reps – single arm DB Devil press – 50/35lbs
5.) Rest
Rx – 95/65lbs
Group Warm up
Group Mobility
Strength
Every 3 minutes x 5 sets
3 Front squats @ 80-90% *You may start at 80% and build to 90%, however do not surpass this percentage.
WOD ( Workout of the Day )
Every 5 minutes x 3 rounds
200m Run
30 Wall balls – 20/14lbs
75 Double unders
*Score is total working time from all three rounds combined.
Group Warm up
Group Mobility
Strength
Every 60 seconds, for 12 minutes.
2 Strict press @ 60-70%
WOD ( Workout of the Day )
AMRAP X 11 minutes
4 Single arm DB Step ups – 24/20″
4 DB Hang clean & Jerk – (2R/2L) 50/35lbs Rx
6+6, 8+8, 10+10 etc….
Not for time
Every 2:30 x 4 rounds
12 Dumbbell rows per arm + 20 Banded tricep push downs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Buy in: 400m
THEN
30-24-18-12
Alternating Dumbbell snatch – 50/35lbs
Burpees
Thrusters – 75/55lbs
