Group Warm up
Group Mobility
Strength
12 Minute EMOM
1 Power snatch + 1 hang squat snatch *Build in weight according to technique!
WOD ( Workout of the Day )
20 Minute AMRAP
Teams of 2, alternate every full round.
5 Squats – 225/155lbs
10 American kettlebell swings – 53/35lbs
15 Double unders
Lv.2 – 185/125lbs
Lv.3 – 135/95lbs + 35/20lbs kettlebell
Group Warm up
Group Mobility
Strength / Skill
6 sets – one every 2 minutes
5 Toe to bar + 5 kipping pull ups + 5 Toe bar *Perform all 15 reps unbroken then rest until the next set.
WOD ( Workout of the Day )
AMRAP 25 Minutes
20 Push ups
30 Sit ups
40/28 Calorie row
Lv.2 – 10 Push ups + 20 Sit ups + 20/14 Calorie row
Group Warm up
Group Mobility
Strength
Every 2:30 x 5 sets
5 Deadlifts @ 70% or higher
WOD ( Workout of the Day )
3 rounds for time:
200m Row
15 Pull ups
200m Row
20 Dumbbell deadlifts – 50/35lbs
Lv.2 – 35/20lbs
Lv.3 – 15/10lbs
Group Warm up
Group Mobility
Strength
5 sets – Heavy as possible
1:00 Sandbag bear hug hold 150/100lbs
20 Dumbbell box step ups – 20″
Rest 1 minute between sets
WOD ( Workout of the Day )
For time: 15 minute time cap
30-20-10
GHD Sit ups
Toe to bar
Wall ball shots – 20/14lbs
Lv.2 – knee to elbow
Lv.3 – sit ups + Hanging knee raises
Group Warm up
Group Mobility
Strength / skill
Accumulate 60 burpee box jump overs in a team of 2 – break up as needed
WOD ( Workout of the Day )
10 Rounds for time – teams of 2 *twenty minute cap
20 Double unders
15/10 Calorie bike
20 Double unders
*Alternate every full round – 5 rounds each.
Lv.2 – :20 seconds of double unders
Lv. 3 – 20 singles
Group Warm up
Group Mobility
Strength
12 minutes to build to a heavy squat clean for the day!
WOD ( Workout of the Day )
4 Rounds for time: *25 minute cap
20 Squat cleans – 115/75lbs
800/700m Row
Lv.2 – 75/55lbs
Group Warm up
Group Mobility
Strength
3 sets of:
20 seconds single arm plank hold LEFT + 20 seconds single arm plank hold RIGHT + 20 seconds hollow rock hold – rest 1:30 between sets.
WOD ( Workout of the Day )
For time: *15 minute cap
30 Rope climbs for time
Lv.2 – 15 minutes Amrap rope climbs
Lv.3 – 60 pulls to standing for time
Group Warm up
Group Mobility
Skill
2 sets max unbroken toe to bar / knee to elbow – rest 3 minutes between sets.
WOD ( Workout of the Day )
AMRAP x 10 minutes
8 Pull ups
6 Sit ups
4 Burpee box jump overs – 24/20″
Lv.2 – Ring rows + Burpee box step overs
Group Warm up
Group Mobility
Strength
10 Minute EMOM – 1 back squat *Build to a tough single for the day!
WOD ( Workout of the Day )
For time: *25 minute cap
5,000m Row
Lv.2 – 15:00 max meters
Group Warm up
Group Mobility
WOD ( Workout of the Day )
For total reps:
3 Sets of strict presses – 2/3rds bodyweight
3 sets of strict pull ups
3 sets of push presses – 2/3rds bodyweight
3 sets of strict pull ups
3 sets of push jerks – 2/3rds bodyweight
3 sets of strict pull ups
Lv.2 – 95/65lbs + Banded pull ups
Lv.3 – 75/55lbs + Ring rows
*Every 90 seconds complete a set! The loading should allow for a minimum of 5 reps every time.
