Group Warm up
Group Mobility
Skill – 12 minute EMOM
1.) 3 Tall box jumps
2.) 1 rope climb – 15′ / laying to standing rope pulls x 3 reps.
*Alternate every minute between 1 & 2
WOD ( Workout of the Day )
Teams of 2 – Alternate full rounds.
6 Rounds for time
21/15 Calorie bike
21 Box jumps – 24/20″
21 Sit ups
*Each round sound be 3 minutes or less!
Group Warm up
Group Mobility
Stretching – 12 minutes *Coach will take you through this
WOD ( Workout of the Day )
Continue to add 10/20lbs every 5 minutes for as long as possible!
0:00-5:00
5 minute EMOM: 5 Thrusters @ 75/55lbs
5:00 – 10:00
5 minute EMOM: 5 Thrusters @ 95/65lbs
10:00 – 15:00
5 minute EMOM: 5 Thrusters @ 115/75lbs
Continue this process until you can no longer complete 5 thrusters inside the minute….
Lv.2 – 75/55, 85/60, 95/65lbs
Lv.3 – 45/35, 55/45, 65/55lbs
Group Warm up
Group Mobility
Strength
2 sets of:
1:00 GHD sit ups
1:00 Plank hold
1:00 Barbell good mornings – 45/35lbs
Rest 2 minutes after each set
WOD ( Workout of the Day )
For time: 15 TC
21 Deadlifts
500/400m Row
15 Deadlifts
500/400m Row
12 Deadlifts
500/400m Row
9 Deadlifts
500/400m Row
Rx – 225/155lbs
Lv.2 – 155/105lbs
Lv.3 – 95/65lbs
Group Warm up
Group Mobility
Strength
Every 3 minutes x 5 sets: Eight deadlifts *start light and build in weight throughout the sets.
WOD ( Workout of the Day )
For time: * 30 minute time cap
1500m Row
75 American kettlebell swings – 53/35lbs
75 Air squats
1200m Row
50 Deadlifts – 95/65lbs
50 Hang power cleans – 95/65lbs
900m Row
25 Burpees
25 Box jump overs – 24/20″
Group Warm up
Group Mobility
Strength
Every 90 seconds x 6 sets: Four behind the snatch grip push press *Increasing in weight every set if possible.
WOD ( Workout of the Day )
Every 5 minutes, for 15 minutes.
90 Double unders
30 Alternating dumbbell snatch – 50/35lbs
30 GHD sit ups
Lv.2 – 35/20lbs DB + Partial range of motion GHD sit ups
Lv.3 – 35/20lbs + Sit ups
Group Warm up
Group Mobility
Strength
EMOM x 10: Three strict or weighted pull ups
WOD ( Workout of the Day )
AMRAP x 7
7 Box jumps – 30/24″
7 Chest to bar pull ups
Lv.2 – 7 Box jumps – 24/20″ and 7 Pull ups
Group Warm up
Group Mobility
WOD ( Workout of the Day )
“Holleyman”
30 Rounds for time
5 Wall balls – 20/14lbs
3 Handstand push ups
1 Power Clean – 225/155lbs
Lv.2 – 5 wallballs, 1 HSPU and 1 PC @ 185/125lb
Lv.3 – 5/3/1 @ 95/65lbs
Group Warm up
Group Mobility
Skill
15 rounds for calories
:20 Row sprint + :40 Rest
*Score is total calories accumulated
WOD ( Workout of the Day )
3 Rounds for max reps
1:00 GHD Sit ups
1:00 Walking lunges
1:00 Bar muscle ups
Lv.2 – Chest to bar pull ups + Partial range of motion GHD sit ups
Lv.3 – Pull ups + sit ups
Group Warm up
Group Mobility
Strength
Alternate every 2 minutes x 6 sets – alternate movements each set.
Deadlifts – 1.) 5 reps @ 65% 2.) 5 reps @ 75% 3.) 5 reps @ 85%
Dumbbell bench press – 1.) 12 Reps 2.) 12 reps 3.) 12 reps
WOD ( Workout of the Day )
EMOM x 24 Minutes
1.) 15/12 Calorie bike
2.) 8 Dumbbell box step over – 24/20″
3.) 15 Burpees
4.) Rest
Group Warm up
Group Mobility
Strength
12 minutes to build to a heavy squat snatch or practice your technique!
WOD ( Workout of the Day )
10 Rounds for time: 15 minute time cap
1 Power snatch + 3 overhead squats – 135/95lbs
Lv.2 – 115/85lbs
Lv.3 – 10 rounds of: 2 power snatch + 5 overhead squats – 95/65lbs
*All movements and workouts can be scaled on an individual basis!
