12/31/21 – 211231
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
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