Group Warm up
Group Mobility
WOD ( Workout of the Day )
For time: *25 time cap
800m Run
40 Pull ups
80 Double unders
600m Run
30 Toe to bar
60 Double unders
400m Run
20 Pull ups
40 Double unders
200m Run
10 Toe to bar
20 Double unders
Group Warm up
Group Mobility
Strength
Every 2:15 x 5 sets *Increasing loads after set.
10 – 8 – 6 – 4 – 2 ( Bench press )
WOD ( Workout of the Day )
Every 3 minutes x 5 rounds
2 minutes on and 1 minute off
10/8 Cal Bike
12 Burpees
Max Russian kettlebell swings Rx 53/35lbs
Group Warm up
Group Mobility
Strength
12 minutes to establish a heavy front squat for the day
WOD ( Workout of the Day )
5 Rounds for time *20 minute time cap
500/400m Row
30 second L-sit hold
Lv.2
400/300m row + 20 second seated L-sit hold
*All workouts can be scaled on an individual basis
Group Warm up
Group Mobility
WOD ( Workout of the Day )
For time: 15 minute time cap
Double dumbbell DT
10 Rounds
12 Dumbbell deadlifts
9 Hang power cleans
6 Push jerks
Rx – 50/35lbs
Lv.2 35/20lbs
Group Warm up
Group Mobility
Skill
10 minutes to practice handstand holds / walks
WOD ( Workout of the Day )
For time: 16 minute time cap
20 Back squats
200m Run
15 Back squats
400m run
10 Back squats
800m Run
Group Warm up
Group Mobility
WOD ( Workout of the Day )
For time: 17 minute time cap
15-12-9-6-12-15
Kettlebell swings – 70/53lbs
Kettlebell facing burpees
Knee to elbows
Lv.2 53/35lbs
Group Warm up
Group Mobility
Strength
12 minute alternating EMOM
1.) :45 seconds double unders / practice
2.) 10-15 tempo push ups *3 seconds down, 2 second hold and normal up.
WOD ( Workout of the Day )
16 rounds for total time
10/8 Calorie bike
Rest 30 seconds after each round
Group Warm up
Group Mobility
Strength
Every 4 minutes x 5 sets
120ft sled push *Increasing weight each round!
5 sandbag cleans -150/100lbs
50ft sandbag carry – 150/100lbs
WOD ( Workout of the Day )
12 minute Amrap
60 Double unders
40/30 Calorie row
20 Deadlifts
Rx 185/125lbs
Lv.2 135/95lbs
Lv.3 95/65lbs
Group Warm up
Group Mobility
Strength
Every 2 minutes x 7 sets
3 push press *Building in weight each round
WOD ( Workout of the Day )
5 Rounds for time: 18 minute time cap
25 Wall balls – 20/14lbs
25 Pull ups
*All workouts can be scaled and modified to your ability level!
Group Warm up
Group Mobility
WOD ( Workout of the Day )
25 minute EMOM
1.) Sit ups / GHD
2.) 50 Double unders
3.) 15/12 Calorie row
4.) 20 Push ups
5.) Rest
