Month: June 2022

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 

Group Warm up 

Group Mobility 

Strength – Post Wod 

100 GHD Hip extensions in as few sets as possible

WOD ( Workout of the Day ) 

on a 10:00 clock for reps

2:00 Double unders

2:00 Sit ups

1:30 Double unders

1:30 sit ups

1:00

1:00

:30

:30

Group Warm up 

Group Mobility 

Strength 

60ft sled push – Every minute x 10 minutes *Heavy as possible

WOD ( Workout of the Day )

For time – 18 time cap

400m Run

12 Box jump overs – 24/20″

400m Run

24 Box jump overs

400m Run

36 Burpees

400m Run

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

For time with a partner

75 Thrusters – 95/65lbs

75 Pull ups

Rest 5 Minutes 

55 Thrusters

55 Pull ups

Rest 5 Minutes 

35 Thrusters

35 Pull ups

Both athletes work at the same time! one on each movement and switch until the work is completed. 

Lv.2 – 75/55lbs 

Group Warm up 

Group Mobility 

Strength 

Every 1:30 x 6 sets – Back squat doubles *Increase weight every set.

WOD ( Workout of the Day ) 

3 Rounds for time – 15 minute time cap

200m Dumbbell farmers carry – 35/20lbs

15 Knee to elbow

10 Double dumbbell overhead walking lunges -35/20lbs

Lv.2 – 20/10lbs + Front rack walking lunges