Group Warm up
Group Mobility
WOD ( Workout of the Day )
30 minute EMOM – Alternating
1.) 5 Toe to bar + 10 Push ups + 15 Air squats
2.) Rx 15/12 Calorie row – Lv.2 12/9 Calorie row
*Goal is to finish each one before the 45 second mark… leaving you 15 seconds to transition to the next. Scale each minute according to ability level!
Group Warm up
Group Mobility
Strength
Every 5 minutes x 4 sets *Heavier than last week.
8-10 Pull ups
8-10 Seated banded rows
8-10 Barbell bent over rows
8-10 Db pull overs
8-10 Barbell curls
WOD ( Workout of the Day )
With a partner… 2 rounds for time
80 Calorie bike
70 Alternating dumbbell snatch
50 V ups
40 Box jumps – 30/24″
10 Rope climbs
*30 Min time cap
Group Warm up
Group Mobility
Strength
Every 4 minutes, for 16 minutes – 4 sets.
4 Deadlifts @ 80-85% + 10 Heavy Russian kettlebell swings
WOD ( Workout of the Day )
EMOM x 20
1.) 12 Alternating Db lunges – 50/35lbs 35/20lbs
2.) Sled push x 150ft Rx 180/90lbs Lv.2 90/50lbs
3.) 20 Wall balls
4.) Rest
Group Warm up
Group Mobility
Strength
Every 3 minutes x 3 sets – 7 Bench press @ 70% *Unbroken reps if possible.
THEN
Every 5 minutes x 3 sets *Heavier than last week
8 DB front raises
8 DB flys
8 Strict dips
8 Banded tricep extension
8 Strict press
WOD ( Workout of the Day )
20 Minute AMRAP
500m Row
300m Run
50 Double unders
9:00am workout
For time:
20-18-16-14-12-10-8-6-4-2 Alternating dumbbell snatch 50/35lbs x 1 dumbbell
10-9-8-7-6-5-4-3-2-1 Thrusters 50/35lbs x 2 dumbbells
Lv.2 35/20lbs
10:00am Workout
30 Minute EMOM
1.) 15/12 Calorie machine
2.) 20 American kb swings – 53/35lbs
3.) 20 Sit ups
4.) 15 Kettlebell high pulls
5.) Rest
Group Warm up
Group mobility
Strength
Bench press @ 80% of Mondays weight! Every 2:30 minutes x 3 sets x 8 reps.
THEN
Every 5 minutes x 3 sets *Light weight
8 Dumbbell front raises
8 Dumbbell flys
8 Dips
8 Banded tricep dips
8 Strict press
WOD ( Workout of the Day )
Every 5 minutes x 3 sets
750m Row *Record each time!
Group Warm up
Group Mobility
WOD ( Workout of the Day )
30 Rounds – teams of two, alternate every full round.
6 Calorie assault bike
6 Wall balls – 20/14lb
100ft sled push @ 90/50lbs
6 DB Snatch *alternating -50/35lbs
6 Dips
**35 minute time cap
Group Warm up
Group Mobility
Strength
Every 5 minutes x 4 sets *Heavier than last week!
8-10 Strict pull ups
8-10 Seated rows
8-10 Bent over rows
8-10 Dumbbell pull overs
8-10 Barbell curls
WOD ( Workout of the Day )
EMOM x 20 minutes
1.) 20/15 Calorie row
2.) 20 sit ups
3.) 10 Burpee box jump overs – 24/20″
4.) Rest
Group Warm up
Group Mobility
Strength
EMOM x 12 minutes – 2 Power cleans *Add weight every 2 minutes if possible!
WOD ( Workout of the Day )
For time: 17 min cap
150 double unders
5 rounds of:
5 power cleans + 5 front squats
120 Double unders
4 rounds of:
4 power cleans + 4 front squats
100 Double unders
3 rounds of:
3 Power cleans + 3 front squats
*Weights increase each time and will be posted on the board!
Group Warm up
Group Mobility
Strength
Every 3 minutes x 3 sets – 8 Bench press @ 65% *Unbroken if possible.
THEN
Every 5 minutes x 3 sets *Heavier than last week!
8 Dumbbell front raises
8 Dumbbell flys
8 Strict dips
8 Banded tricep push downs
8 Strict press
WOD ( Workout of the Day )
12 Minute AMRAP
6 Dumbbell push press – 50/35 35/20
9 Slam balls – 40/20
12 Knee to elbows
