Month: July 2021

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

EMOM x 21 – 7 rounds

1.) 15/12 Calorie row

2.) 30 seconds max chest to bar pull ups

3.) 10 Front squats – 95/65lbs

Group Warm up 

Group Mobility 

Strength 

2×4 Bench press @ 80% of Mondays weight every 2:30

Every 5 minutes x 3 sets 

8 dumbbell flys

8 dumbbell front raises

8 Strict dips

8 banded tricep extension

8 Strict press

WOD ( Workout of the Day ) 

For time: *18 minute time cap

30 alternating dumbbell hang snatch

30 Single arm dumbbell overhead lunges

40 Box jump overs

400m run

40 Push ups

30 Single arm db hang squat cleans

30 single arm dumbbell C+J

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Every 2 minutes x 10 rounds

at 0:00 – 10 burpee box jump overs 24/20″

at 2:00 – 9 burpee box jump overs 24/20″

at 4:00 – 8 burpee box jump overs 24/20″

at 6:00 – 7 burpee box jump overs 24/20″

at 8:00 – 6 burpee box jump overs 24/20″

etc… until you reach 1 burpee box jump over at the 18 minute mark. After you complete the burpees in the remaining time you perform max calorie row until the next segment starts.

Group Warm up 

Group Mobility 

Strength 

Every 5 minutes x 4 sets *Heavy

8-10 Strict pull ups

8-10 Seated rows

8-10 Bent over rows

8-10 DB pull overs

8-10 BB Curls

AMRAP x 15 minutes 

15/10 Calorie bike

12 Deadlifts

9 Hang power cleans

6 Shoulder to overhead

Rx 155/105lbs 

Lv.2 115/85lbs 

Group Warm up 

Group Mobility 

Strength 

EMOM x 12 minutes

2 Overhead squats * 3 second descent, 2 second hold and 1 second up. 

WOD ( Workout of the Day )

3 rounds for time: *18 minute time cap

90 Double unders

45 Wall balls – 20/14lbs

15 Slam balls – 40/20lbs

Group Warm up 

Group Mobility 

Strength 

2×4 Bench press @ 85% every 3 minutes.

THEN 

Every 5 minutes x 3 sets

8 DB Flys

8 DB Front raises

8 Strict dips

8 Tricep extensions

8 Strict Press

WOD ( Workout of the Day ) 

For time: * 20 Minute time cap

45 American kettlebell swings

400m Run

35 American kettlebell swings

800m Run

25 American kettlebell swings

1200m run

15 American kettlebell swings

Rx 70/53lbs 

Lv.2 53/35lbs 

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Every 7 minutes x 28 minutes – 4 rounds

Row 500m

15 Toe to bar

30 Push ups

*Each round for time! Add total working time together for your score.

Group Warm up 

Group Mobility 

Strength 

3×5 Bench press 80% of Mondays weight every 2:30 minutes!

Every 5 minutes x 3 sets *light 

8 Dumbbell flys

8 Dumbbell front raises

8 Dips

8 Tricep extensions

8 Strict press

WOD ( Workout of the Day ) 

4x400m Run *Every 4 minutes start a new run.

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Teams of 2, one person working at a time.

For time:

21-15-9-15-21

Sandbag clean over the shoulder Rx 150/100lbs 

150ft sled push after each round

Group Warm up 

Group Mobility 

Strength 

Every 5 minutes x 4 sets *Heavy

8-10 Pull ups

8-10 Seated rows

8-10 Bent over rows

8-10 DB Pull overs

8-10 Barbell curls

WOD ( Workout of the Day )

EMOM x 16 minutes

1.) 1-2 Rope climbs

2.) 8 Db hang power cleans + 8 Db shoulder to overhead

3.) Max double unders

4.) Rest

*Score is total double unders after the 4 rounds!

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