Group Warm up
Group Mobility
Strength
Every 2:00 x 6 sets
4 Strict handstand push ups + 4 Kipping handstand push ups
WOD ( Workout of the Day )
2 Sets for total time
200m Run
400m Run
800m Run
100m Sprint
*Rest 1 minute after each run
Group Warm up
Group Mobility
Strength
4 sets of:
5 Strict pull ups + 4 Wide grip strict pull ups + 3 Weighted or narrow grip strict pull ups
Rest 1:30 between sets
WOD ( Workout of the Day )
EMOM x 18
1.) 20/15 Cal row, ski or bike
2.) 75 Double unders
3) Rest
Group Warm up
Group Mobility
Strength
EMOM x 10
1 Power clean & Jerk *Building in weight.
WOD ( Workout of the Day )
For time:
15 Burpee box jump overs – 24/20″
5 Clean and jerk – 225/155lbs
12 Burpee box jump overs – 24/20″
4 Clean and jerk
9 Burpee box jump overs
3 Clean and jerk
Lv.2 – 155/105lbs
Lv.3 – 115/85lbs
Group Warm up
Group Mobility
Strength
Every 4 minutes x 5 sets
100ft sandbag carry + 5 Bench press *Increase bench weight every round.
WOD ( Workout of the Day )
15 Minute AMRAP
15 Dumbbell rows – R
15 Dumbbell rows – L
50ft Handstand Walk
Rx – 50/35lbs
Lv.2 – 35/20lbs + 5 Wall walks
Group Warm up
Group Mobility
Strength – Post workout
5 rounds *Rest as needed
20 Weighted medball sit ups – 14/20lbs
20 Pike sit ups *off the rower seat
WOD ( Workout of the Day )
“Karen”
For time: 12 minute cap
150 Wall ball shots – 20/14lbs
Group Warm up
Group Mobility
Strength
EMOM x 14
1.) 3 Hang power cleans *Increasing
2.) 12/9 Calorie row / ski
WOD ( Workout of the Day )
For time: 15 time cap
50 Wall balls
50 Split squats
40 Kettlebell swings – 53/35lbs
40 Knee to elbow
30 Dumbbell hang power cleans – 50/35lbs
30 Push ups
Group warm up
Group Mobility
Strength/ skill
Teams of 2 – 240/190 Calorie bike
WOD ( Workout of the Day )
5 Rounds for time – 18 time cap
2 Legless rope climbs – 15′
20 Alternating dumbbell snatch – 65/45lbs
Lv.2 – 50/35lbs
Group Warm up
Group Mobility
Strength
Every 4 minutes x 4 sets
6 KB / DB front rack step ups per leg – 12 total.
1:00 Plank hold
*Increase weight if possible
WOD ( Workout of the Day)
AMRAP x 20 Minutes
5 Strict Chest to bar pull ups
10 Handstand push ups
20 Box step ups – 24/20″
Lv.2 – Strict pull ups + Push ups
Group Warm up
Group Mobility
Strength
EMOM x 10 minutes
1 Thruster from the floor *Build to a heavy single for the day!
WOD ( Workout of the Day )
For time:
15 Thrusters – 135/95lbs
30 GHD Sit ups
12 Thrusters
24 GHD Sit ups
9 Thrusters
18 GHD Sit ups
Lv.2 – 95/65lbs
Lv.3 – 45/35 + weighted sit ups
Group Warm up
Group Mobility
Strength
Every 1:30 x 8 sets – 2 Back squats *Increasing in weight every round.
WOD ( Workout of the Day )
On a 21:00 clock for total reps – teams of 2.
0:00- 14:00
Partner A: 21/15 calorie bike
Partner B: Bench press 155/105lbs *Scoring your reps here
14:00-21:00
Partner A: 10/7 Calorie bike
Partner B: Bench 155/105lbs
