Group Warm up
Group Mobility
Strength
15 minutes to find a 3 rep max front squat + 10/20lbs heavier than last week!
WOD ( Workout of the Day )
AMRAP x 16 minutes
6 Front squats Rx 205/145lbs
6 Handstand push ups
Lv.2 155/105lbs
Lv.3 135/95lbs + Push ups
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Teams of 2, for time.
150 Kettlebell swings – 53/35lbs
1 Mile run – together
150 Kettlebell swings – 53/35lbs
*25 Minute time cap
Lv.2 – 100kb, 1 mile and 100kb swings
Group Warm up
Group Mobility
Skill
10 minutes of rope climb practice
Rx+ EMOM x 10: 1 legless 15′ climb
WOD ( Workout of the Day )
AMRAP x 20 minutes
2 Rope climbs
20 Alternating pistols
40 Double unders
Lv.2 – 12 pistols + 20 Double unders
Lv.3 – 20 Reverse lunges + 40 singles
Group Warm up
Group Mobility
Strength
EMOM x 15 Minutes
1 Push jerk + 1 Split jerk
WOD ( Workout of the Day )
4 Rounds for time: 15 minute time cap
25/18 Calorie row
25 Push ups
Lv.2 20/14 Calorie row + 20 Push ups
Lv.3 15/10 Calorie row + 15 Push ups
Group Warm up
Group Mobility
Strength
Every 3 minutes x 5 sets: 5 front squats @ 85% of Fridays max.
WOD ( Workout of the day )
3 Rounds for time : 18 minute time cap
500/400m Row
400m Run
30 GHD Sit ups
Lv. 2 – 15 GHD Sit ups
Lv.3 – 20 Sit ups
Group Warm up
Group Mobility
WOD ( Workout of the Day )
“Nickman”
10 Rounds for time – teams of 2 *35 minute time cap
200m Farmers carry – (55/35lbs) (35/25lbs)
10 Weighted pull ups – 35/25lbs dumbbell
20 Alternating dumbbell snatch – 55/35lbs
Group Warm up
Group Mobility
Strength
15 minutes to find a new 5 rep max front squat – heavier than last week!
WOD ( Workout of the Day )
14 minute AMRAP
60 Calorie row
50 Wall ball shots – 20/14lbs
40 toe to bar
30 Power cleans – 135/95lbs
20 Ring muscle ups
Lv.2 – 95/65lbs + Chest to bar pull ups
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Teams of 2, for time – 40 minute time cap
100 Calorie bike
100 Shoulder to overhead – 95/65lbs
400 Double unders
100 Kettlebell swings – 53/35lbs
100 Calorie row
100 Sandbag cleans – 100/80lbs
100 Box jump overs – 24/20″
Group Warm up
Group Mobility
Strength
12 Minute EMOM
2 Power snatch * Add weight every 2 sets if possible.
WOD ( Workout of the Day )
Every 5 minutes x 20 minutes
500/425m Row
20 Burpees over the rower
Group Warm up
Group Mobility
Strength
Every 3:30 x 5 sets
3 Rope climbs / 3 attempts + 8-10 Strict pull ups / ring rows
WOD ( Workout of the Day )
4 Rounds for time – 16 minute time cap
10 Box jumps – 24/20″
15 Dumbbell bench press
20/15 Calorie bike
Rx – 50/35lbs
Lv.2 – 35/20lbs
Rx + – 70/45lbs
