Group Warm up
Group Mobility
WOD ( Workout of the Day )
Rowing intervals for total time including rest
500/400m Row
Rest 1 minute
1,000/800m Row
Rest 2 minutes
1,500/1,200m Row
Rest 3 minutes
2,000/1,600m Row
Optional post wod – Mobility or 3 x 3 rope climbs rest 90 seconds between rounds.
Group Warm up
Group Mobility
Skill
4 sets
20 seconds of plate hops
40 seconds of rest
*Fast feet! Accumulate as many reps as possible.
WOD ( Workout of the Day )
5 Rounds
On a 2:00 clock
20 Dumbbell box step ups – 20″
Max rep dumbbell push press in the time remaining – 50/35lbs
Lv.2 – 35/20lbs
Group Warm up
Group Mobility
Strength
Every 90 seconds x 10 sets – Back squat doubles *Start at 60% and build to a heavy double!
WOD ( Workout of the Day )
For time: 22 minute time cap
60/45 Calorie bike
75 Russian kettlebell swings – 70/53lbs
1,000/800m Row
60 Wall Ball shots – 20/14lbs
800/600m Row
45 Pull ups
Lv.2 – 53/35lbs Kettlebell and Ring rows
Tomorrow We have a Photographer coming to NOON Class!! Wear your FATE GEAR!!!
Group Warm up
Group Mobility
Strength
Every 2 minutes x 5 sets for load:
5 Weighted pull ups
*If you’re using a band, use a 3 second eccentric after each rep.
WOD ( Workout of the Day )
4 Rounds for total reps:
3:00 Calorie Row / Ski
1:00 Ring Muscle ups
Lv.2 – Muscle up transition
Lv.3 – Ring rows
Group Warm up
Group Mobility
Strength
EMOM X 10
1 Clean + Jerk *Building to something heavy for the day!
WOD ( Workout of the Day )
For time: 15 minute time cap
100 Double unders
21 Front squats
21 Push press
100 Double unders
15 Front squat
15 Push press
100 Double unders
9 Front squats
9 Push press
Rx – 115/75lbs
Lv.2 – 95/65lbs
*Scale double unders by 1:00 of attempts or 100 singles…
Group Warm up
Group Mobility
Strength
Every 75 seconds x 8 sets – 2 rep power snatch *touch & go! Build to something challenging on the day.
WOD ( Workout of the Day )
For time: 12 minute time cap
21-15-9
Power snatch – 115/75lbs
Box jumps – 24/20″
Lv.2 – 95/65lbs
Lv.3 – 45/35lbs + 20″
Group Warm up
Group Mobility
Strength
Every 90 seconds x 7 sets: 2 Push press + 1 Push jerk + 1 Split jerk *Increase weight every round.
WOD ( Workout of the Day )
5 Rounds for total calories
2 Minute bike
*3 minutes rest after each round
Post workout skill – optional 8 rounds – 20 seconds on / 10 seconds off
single arm dumbbell clean and jerk *switch hands after 4 rounds.
Group Warm up
Group Mobility
Strength
Every 4 minutes x 5 sets: 100ft sandbag bearhug carry – 150/100lbs + 5 front squats
WOD ( workout of the Day )
15.4 retest
AMRAP x 8 minutes
3 Handstand push ups
3 Cleans – 185/125lbs
6 Handstand push ups
3 Cleans
9 Handstand push ups
3 Cleans
12 Handstand push ups
6 Cleans
15 Handstand push ups
6 Cleans
etc… add 3 reps to the handstand push ups + 3 reps to the cleans every three rounds.
Lv.2 – 135/95lbs
Lv.3 – 75/55lbs + Hand release push ups
Group Warm up
Group Mobility
Skill
5 minute EMOM
1.) 18/13 Cal row
2.) 21/15 Cal row
3.) 23/18 Cal row
4.) 21/15 Cal row
5.) 18/13 Cal row
WOD ( Workout of the Day )
5 Rounds for time – 15 Time cap
21/15 Calorie row
12 Burpee box jump overs – 24/20″
1 Rope climb – 15′
Lv.2 – 15/10 Cal row
Lv.3 – 10/7 Cal + 3 rope pulls to standing
Group Warm up
Group Mobility
Skill
50 Alternating single leg toe to bar – accumulate reps in an 8 minute window.
WOD ( Workout of the Day )
For time – Teams of 2 *25 minute time cap
100-70-40
Wall balls – 20/14lbs
Pull ups
Lv.2 – 80,50,20
