Month: April 2022

Group Warm up 

Group Mobility 

WOD ( Workout of the Day )

For time – 17 minute time cap

10 Wall walks

30 Box jumps – 24/20″

30 Strict knee to elbow

30 Box jumps – 24/20″

30 Strict toe to bar

30 Box jumps – 24/20″

10 Wall walks

Group Warm up 

Group Mobility 

Strength 

EMOM x 12 minutes: 2 deadlifts @ 70%

WOD ( Workout of the Day ) 

“Roaming Diane”

For time: 12 minute time cap

21 Deadlifts – 225/155

21 meter handstand walk

15

15

9

9

Lv.2 – Dumbbell overhead carry – 35/20lbs 

Lv.3 – Bear crawl 

Group Warm up 

Group Mobility 

Strength 

Every 2 minutes x 8 sets: 2 Push press + 1 Push jerk *Build to a heavy complex on the day!

WOD ( Workout of the Day ) 

5 Rounds for reps with a partner for max reps

2:00 Bench press – 155/105lbs

2:00 L pull ups

follow the leader one person works while one rests…. then switch!

Group Warm up 

Group Mobility 

WOD ( Workout of the Day )

1:00 Max calorie row / ski

150m Farmers carry – 35/20lbs dumbbells each hand

*Workout is for time and over when you reach 150/120 Calories

Post workout – 5 sets every 2:30 minutes: 10 pikes on a rower + :30 double kettlebell front rack hold

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

7 rounds for time – 40 minute time cap

“Manion”

400m Run

29 Back squats – 135/95lbs

Lv.2 – 95/65lbs 

Lv.3 – 200m Run + 15 Squats @ 45/35lbs

Group Warm up 

Group Mobility 

Strength 

Every 90 seconds x 6 sets – three hang power snatch *Build to a heavy triple for the day!

WOD ( Workout of the Day ) 

AMRAP x 12 minutes

10 Burpees

25 Double unders

Post workout: 3 sets of 7 muscle snatches + 7 behind the neck snatch grip push press 

Group Warm up 

Group Mobility 

Strength – 2 sets of max strict pull ups. Rest 3 minutes between sets! 

WOD ( Workout of the Day ) 

“Helene”

For time – 14 minute time cap

3 rounds of:

400m Run

21 American kettlebell swings – 53/35lbs

12 Pull ups

Group Warm up 

Group Mobility 

Strength – 50m sled push HAP! Every 2 minutes x 8 sets. 

WOD ( Workout of the Day ) 

EMOM x 15

1.) 15/12 Cal bike

2.) 10 Box jumps – 24/20″ + 10 Burpees

3.) Rest

Lv.2 – 12/9 Cal 

Lv.3 – 9/6 Cal + 5&5 box jumps + burpees 

Group Mobility 

Strength 

Every 3 minutes x 3 sets: 20 barbell good morning + 1 minute plank hold *push up position.

WOD ( Workout of the Day ) 

Team of 2, 8 rounds for time. Alternate full rounds!

For time – 20 minute cap

20 Revere step lunges *in place

10 Sumo deadlift high pull – 115/75lbs

Group Mobility 

WOD ( Workout of the Day ) 

on a 32 minute clock

0:00 – 18:00

For load: Perform a new set every 2 minutes – Bench press 5.5.3.3.3.1.1.1.1

Rest 2 minutes 

20:00 – 32:00

Run 1 mile for time

*Score is heaviest weight successfully lifted + mile time.