Group Warm up
Group Mobility
Strength
3 sets:
12 dumbbell split squats – each leg.
12 single arm ring rows
Rest 90 seconds between sets
WOD ( Workout of the Day )
AMRAP x 12 Minutes
5 Front squats – 185/125lbs
10 Chest to bar pull ups
20 Double unders
Lv.2 135/95lbs
Lv.3 – 95/65lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
EMOM x 40 minutes
1.) 15/12 Calorie bike
2.) round of Cindy
3.) 15/12 Calorie row
4.) 10 Shoulder to overhead + 5 burpees over the bar – 95/65lbs
5.) Rest
Cindy – 5 pull ups, 10 push ups and 15 air squats
Group Warm up
Group Mobility
Strength
Bench press: every 90 seconds – 5,5,3,3,3,1,1,1,1 *Increase weight every set.
WOD ( Workout of the Day )
For time: 16 minute time cap
50-40-30-20-10 Dumbbell bench press Rx 50/35lbs
10-8-6-4-2 Deadlifts Rx 275/185lbs
Lv.2 – 35/20lbs + 225/135lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
15 minute AMRAP
25 Toe to bar
50/35 Calorie row
75 Push ups
50 Box jumps – 24/20″
25 Pull ups
Lv.2 – 15 Toe to bar, 50 Push ups and 15 pull ups.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
on a 20 minute clock
0:00-8:00
8 minute AMRAP of strict press – Rx 115/75lbs Lv.2 95/65lbs Lv.3 45/35lbs
*Every break perform 50 Double unders
Rest 4 minutes
12:00-20:00
8 minute AMRAP of hang power cleans – Rx 205/145lbs Lv.2 155/105lbs Lv.3 75/55lbs
*Every break perform 30 air squats
Group Warm up
Group Mobility
Strength
3×10 Front squats *From the floor. Don’t build to a weight that will cause failure – Rest 1:30 between sets.
WOD ( Workout of the day )
For time – 20 minute time cap
3 rounds of:
800m Run
50 Deadlifts – 95/65lbs
Lv.2 75/55lbs
Group Warm up
Group Mobility
Strength
EMOM x 12 minutes – alternating movements
1.) 2 Wall walks
2.) 12 Bent over rows 95/65lbs
WOD ( Workout of the Day )
4 rounds for time – 12 minute time cap
50ft overhead walking lunges – 135/95lbs
25 GHD sit ups
Lv.2 – 95/65lbs + 15 GHD Sit ups
Lv.3 – 65/45lbs + 25 sit ups
Group Warm up
Group Mobility
Strength
12 minutes covering Turkish get up progression / loading
WOD ( Workout of the Day )
AMRAP x 20 minutes
20/15 Calorie Bike
15 Dips
10 Dumbbell Turkish get ups – 50/35lbs
Group Warm up
Group Mobility
Strength
EMOM x 15
1 Push press + 1 Push Jerk + 1 split jerk
*Increase the weights to something sub maximal and focus on technique
WOD ( Workout of the Day )
4 Rounds for time
500m Row
400m Run
Rest 3 minutes
Maintain same splits across each round
Group Warm up
Group Mobility
Strength
Every 2 minutes x 8 sets
4 Back squats *Build to a heavy set of 4 for the day!
WOD ( Workout of the Day )
5 Rounds for time – 16 minute time cap
25 Wall balls – 20/14lbs
20 GHD sit ups / straight leg sit ups
50 Double unders
