Group Warm up
Group Mobility
Strength – Post WOD
Accumulate 30 weighted strict pull ups * use a weight you can maintain 5 or more reps.
WOD ( Workout of the Day )
10 Rounds for time – 15 minute time cap
7 Toe to bar
7 Hand release push ups
7 Pull ups
Lv.2 – 5,5 and 5
Lv.3 – 7 Hanging knee raises, 7 knee push ups & 7 Ring rows
Group Warm up
Group Mobility
Strength – Post WOD
Every 2 minutes x 5 sets – 3 Thrusters *Increasing in weight if possible.
WOD ( Workout of the Day )
For time – 12 minute time cap
27-21-15-9
Calorie row
Thrusters – 95/65lbs
Lv.2 – 75/55lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
3 rounds for time – with a partner *30 minute time cap
Resting partner holds a plank in a push up position
6 Rope climbs – 15ft
18 Hang power cleans – 185/125lbs
54 Bar facing burpees
Lv.2 – 4 rope climbs + 18 hang power cleans – 135/95lbs + 54 bar facing burpees
Lv.3 – 12 rope pulls to standing + 18 HPC – 75/55lbs + 36 BFB
Group Warm up
Group Mobility
Strength – Post workout
EMOM x 8: 30 seconds max dips
WOD ( Workout of the Day )
3 Rounds for time – 15 minute time cap
15 Push jerk – 155/105lbs
15 Box jump overs – 24/20″
Lv.2 – 125/85lbs
Lv.3 – 75/55lbs
Group Warm up
Group Mobility
Strength
EMOM x 10: 1 Back squat *Increasing to a heavy single for the day.
WOD ( Workout of the Day )
AMRAP x 20 Minutes
200m Run
30/21 Calorie row
40 Air squats
Group Warm up
Group Mobility
Strength – EMOM x 10: 2 Power cleans *Building in weight
WOD ( Workout of the Day )
For time – 12 minute time cap
30-20-10
Power Cleans
Lateral hops over the barbell
Alternating barbell lunges
Lateral hops over the barbell
Rx – 95/65lbs Lv.2 – 75/55lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
AMRAP x 25 Minutes
Teams of 2, one person working at a time.
50 Calorie bike
50 Dumbbell snatches – 50/35lbs
50 GHD Sit ups
50 Wall ball shots – 20/14lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
on a 20 minute clock, each for time.
0:00 – 5:00: 800m Run sprint
5:00 – 10:00: 75 Push ups
10:00 – 15:00: 50 Burpees
15:00 – 20:00: 1,000/800m Row
Score is total combined work time
Group Warm up
Group Mobility
Strength
Every 4 minutes x 5 sets
100ft Sandbag carry + 8 Barbell pendlay rows *Heavy as possible.
WOD ( Workout of the Day )
EMOM x 14 Minutes
1.) 30 seconds box jumps – 30/24″
2.) Muscle ups Lv.2 pull ups
Score = total reps between both movements
Group Warm up
Group Mobility
Strength
EMOM x 12 – Thruster x 1 rep *Build to a heavy rep for the day! barbell comes from a rack.
WOD ( Workout of the Day )
10 Rounds for time – 16 minute time cap
10 Kettlebell swings – 53/35lbs
10 Dumbbell thrusters – 35/20lbs
Lv.2 – 35/20lb kb 25/20lb Db
