Month: April 2021

Group Warm up 

Group Mobility 

9:00am Workout 

Every 75 seconds, for 15 minutes ( 12 sets )

1.) 8-15 Push ups

2.) 8-10 Barbell bent over rows – 75/55lbs

*Alternate between the two movements every 75 seconds

WOD ( Workout of the Day ) 

Every 4 minutes x 5 rounds

400m Run + 30 Air squats

*Score is fastest and slowest rounds

10:00am Workout 

Death by burpee box jump overs… EMOM

1.) 15 Double unders + 1 BBJO – 24/20″

2.) 15 Double unders + 2 BBJO

3.) 15 Double unders + 3 BBJO

etc… follow this format until you can no longer achieve the work inside the minute!

Group Warm up 

Group Mobility 

Strength 

EMOM x 12

2 Power cleans *Increase weight every 2 sets if possible.

WOD ( Workout of the Day ) 

Every 2:30, for 15 minutes – 6 rounds

Run 100m

5 Power cleans

Rx 185/125lbs 

Lv.2 155/105lbs 

Lv.3 135/95lbs 

Group Warm up 

Group Mobility – 15 minutes. 

WOD ( Workout of the Day ) 

4 rounds for time:

25/18 Calorie bike

12 Single arm Dumbbell push jerk – 50/35lbs

15 Toe to bar

REST 2 MINUTES 

*Score is total time… including your rest periods.

Group Warm up 

Group Mobility 

Strength 

4-8-12

Strict press – 75/55lbs

Strict chin ups

Rest 1:1 x 2 sets for quality! 5 minute time cap for each round. 

WOD ( Workout of the Day ) 

For time: 15 TC

10-9-8-7-6-5-4-3-2-1

Bench press

*1 rope climb + 25 doubles after each set.

Rx 185/125lbs 

Lv.2 155/105lbs 

Lv.3 135/95lbs 

Group Warm up 

Group Mobility 

Strength 

Every 90 seconds x 10 sets

3 Front squats @ 60-65%

*Focus on the speed of your squats.

WOD ( Workout of the Day ) 

For time: 20 min cap

30/25 Calorie row

30 Sit ups

30/25 Calorie row

30 Wall balls – 20/14lbs

30/25 Calorie row

30 Burpee box jump overs – 24/20″

30/25 Calorie row

Group Warm up 

Group Mobility 

Strength 

15 Minutes to find a heavy deadlift for the day! Start light and build throughout the time.

WOD ( Workout of the Day ) 

“Helene”

3 Rounds for time – 15 minute time cap. 

400m Run

21 American kettlebell swings

12 Pull ups

Rx 53/35lbs  Lv.2 35/20lbs 

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Teams of two – for total team weight & time.

Part A – 15 Minutes to establish a team 4 rep max front squat! Take each athletes highest successful 4 rep front squat and add them together for a team total. One person working at a time!

Part B – For Time:

*One person working at a time

240 Wall Balls – 20/14lbs

240 Calorie row

Group Warm up 

Group Mobility 

Strength 

EMOM x12  Sled push sprint

*70ft out and 70ft back

90/50lbs sled weight

WOD ( Workout of the Day ) 

3 Rounds for time:

100m Farmers carry – dumbbells

15 Bench press

5 Wall walks

Rx – 50/35lbs Dumbbells Lv.2 35/20lbs 

Rx – 185/125lbs 

Lv.2 – 135/95lbs 

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Every 5 minutes x 8 sets – 40 minutes total

1.) 50/35 Calorie machine

2.) 15 Bar facing burpees + 30 Wall balls + 15 Bar facing burpees

3.) 400m Run + 20 Push ups + 10 Pull ups

4.) 15 Thrusters + 90 Double unders + 15 Thrusters – 95/65lbs

*We can scale as needed! Goal is to finish each segment before the 5 minutes to earn some rest.

Group Warm up 

Group Mobility 

Strength 

Every 2 minutes x 4 sets

5 touch and go power cleans *Build in weight each set.

WOD ( Workout of the Day ) 

AMRAP x 3 minutes

25/18 Calorie machine

25 Box jump overs – 24/20″

15 Power cleans

REST 2 MINUTES 

AMRAP x 5 minutes

25/18 Calorie machine

25 Box jump overs

15 Power cleans

REST 2 MINUTES 

For time: *10 minute time cap

25/18 Calorie machine

25 Box jump overs

15 Power Cleans

RX 135/95lbs 

Lv.2 95/65lbs