Group Warm up
Group Mobility
Strength
Every 2 minutes x 5 sets – 5 good mornings * Build in weight each round.
WOD ( Workout of the Day )
5 Rounds for time – *18 minute time cap
40 Double unders
30 Box step ups – 20″
20 Kettlebell swings – 53/35lbs
Group Warm up
Group Mobility
Strength
EMOM x 12 – 3 box jumps @ 30/24″
WOD ( Workout of the Day )
AMRAP x 12 minutes
12/9 Calorie row
24 Sit ups
Today will be one class at 9:00am
This will be the hero workout “Murph”
*Scaled to your ability level!
9:00am will be our typical metcon class!
10:00am Will be the hero workout “Murph”
Group Warm up
Group Mobility
Strength – post workout
2 sets: 2 minutes banded march – Rest 1/1:30 between sets.
WOD ( Workout of the Day )
5 rounds for time – 15 minute time cap
63 Double unders
15 Box jump overs – 24/20″
9 Hang power cleans – 115/75lbs
Group Warm up
Group Mobility
Strength – Post workout
10 minute EMOM
1.) 45 second dumbbell hammer curls
2.) 45 second banded good mornings
WOD ( Workout of the Day )
For Time – *16 minute time cap
27/21 Calorie bike
27 Deadlifts – 185/125lbs
21/15 Calorie bike
21 Deadlifts
15/10 Calorie bike
15 Deadlifts
9/6 Calorie bike
9 Deadlifts
Group Warm up
Group Mobility
Strength – 5 sets with a partner
:45 second plank hold * Top of a push up + :45 Max GHD sit ups
* Partner one holds the plank position while partner 2 does GHD sit ups…. then switch! Rest 1:30 after each round.
WOD ( Workout of the Day )
20 Minute EMOM
1.) 3 Front squats * Add weight every set
2.) 1:00 Max calorie on the machine – Row, ski or bike.
*Score = heaviest front squat triple + Total calories.
Group Warm up
Group Mobility
Strength
Every 1:30 x 5 sets – 5 Push jerk @ 65%
WOD ( Workout of the Day )
Teams of 2 for total time + reps *25 Time cap
2:00 Burpees
400m weighted run – 20/14lbs
2:00 Weighted pull ups
400m Weighted run – 20/14lbs
2:00 Handstand push ups
400m Weighted run – 20/14lbs
2:00 Chest to bar pull ups
400m Weighted run – 20/14lbs
2:00 Burpees
*One person works at a time on the burpees, pull ups, handstand push ups, chest to bar and burpees to achieve your rep count. Both athletes run and one must carry the weighted object at all times and can switch as needed.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
3 Rounds for time: 22 minute time cap
50/35 Calorie row
150 Double unders
50 Walking lunges
Group Warm up
Group Mobility
Strength
Every 2 minutes x 5 sets: 5 close grip bench @ 60-70%
WOD ( Workout of the Day )
For time: 15 minute time cap
20 Burpees over the kettlebell
20 Russian kettlebell swings – 53/35lbs
Lv.2 – 35/20lbs
