Month: December 2021

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Teams of 2

35 minute AMRAP

100/80 Calorie bike

100 Front squats – 115/85lbs

100 v-ups

100 Shoulder to overhead

100 Bar facing burpees

Group Warm up 

Group Mobility 

Strength 

Every 2 minutes x 5 sets – 4 hang power cleans *building to a tough set for the day!

WOD ( Workout of the Day ) 

15 Minute AMRAP

7 Strict Pull ups

10 Hang power cleans – 155/105lbs

Lv.2 – 115/85lbs 

Lv.3 – 75/55lbs 

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

For total distance:

35 minute row *stop every 5 minutes and perform 15 burpees

Lv.2 – 10 burpees 

Group Warm up 

Group Mobility 

Strength 

Every 90 seconds x 8 sets

2 Push jerks *light weight focus on technique and driving under the barbell

WOD ( Workout of the Day ) 

EMOM x 12 minutes * alternating movements

1.) 10 Box jumps – 24/20″

2.) 15 Push jerks – 95/65lbs

Lv.2 – 75/55lbs 

Lv.3 – 20″ and 65/45lbs 

Group Warm up 

Group Mobility 

Strength 

EMOM x 10 *Alternating movements every minute.

1.) 2 Front squats *starting light 50% and gradually building.

2.) :20-:30 seconds of double or triple under practice.

WOD ( Workout of the Day ) 

AMRAP x 20 minutes

4 Dumbbell thrusters – 50/35lbs

6 Toe to bar

24 Double unders

Lv.2 – 35/20lbs 

Lv.3 – 20/10lbs + 24 single unders 

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

12 Days of Christmas

12 rounds for time: 30 minute cap.

1 Wall walk

2 Candlesticks

3 burpees

4 push ups

5 Walking lunges

6 Air squats

7 Sit ups

8 Jump squats

9 split jumps

10 broad jumps

11 handstand push ups

12 Pistols

*All workouts can be scaled to your individual abilities.

Start the workout and do 1 wall walk… then do 2 candlesticks and 1 wall walk… then 3 burpees, 2 candlesticks and 1 wall walk….. continue this pattern throughout all movements.

Group Warm up 

Group Mobility 

Strength 

EMOM x 10 – 3 tall box jump 30/24″

WOD ( Workout of the Day ) 

For time

2,000/ 1,600m Row

*At the 1:00 mark complete 1 burpee over the rower, at the 2:00 make complete 2 burpees over the rower…. continue this pattern until your finished.

Group Warm up 

Group Mobility 

Strength 

Every 2 minutes x 5 sets – 3 Deadlifts *Building throughout for a heavy 3 on the day.

WOD ( Workout of the Day ) 

AMRAP x 10

15 Wall balls – 20/14lbs

1 Rope climb

Lv.2 – 3 strict chin ups 

Group Warm up 

Group Mobility 

Skill 

EMOM x 8 minutes *Alternating movements

1.) :15-:30 hollow hold

2.) Handstand walk/ hold or push ups

WOD ( Workout of the Day ) 

“The Ghost”

6 rounds for total reps

1:00 – Assault bike for calories

1:00 – Burpees

1:00 – Double unders

Rest 1 minute

Group Warm up 

Group Mobility 

Strength 

Every 1:30 x 6 sets – 6 single arm kettlebell front squat * Alternate arms every set.

WOD ( Workout of the Day ) 

Pyramid double Helene

For time: 23 minute time cap

1,200m Row

63KB Swings – 53/35lbs

36 Pull ups

800m Row

42 Kettlebell swings

24 Pull ups

400m row

21 Kettlebell swings

12 Pull ups