6/27/22 – 220627
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: 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