Group Warm up
Group Mobility
Strength
10 minutes to build to a heavy close grip bench press
WOD ( Workout of the Day )
For time
Teams of 2, alternate reps as needed
100-80-60-40-20 Push ups
50-40-30-20-10 Box jump overs 24/20″
Lv.2 – 70-60-40-20-20 Push ups and same rep count box jump overs 24/20″
Group Warm up
Group Mobility
WOD ( Workout of the Day )
For time with a partner! Partition the runs and cleans as needed.
1 mile run
20 Sandbag cleans – 150/100lbs
1 mile run
20 Sandbag cleans – 150/100lbs
Lv.2 – 100/60lbs
Group Warm up
Group Mobility
Strength
EMOM x 8: 3 Deadlifts @ 60-70%
WOD ( Workout of the Day )
For time
Teams of 2, split reps as needed
30 Clean and jerks – 135/95lbs
30 Muscle ups
60 Box jump overs – 24/20″
60 Toe to bar
30 Clean and jerks
Lv.2 – 95/65lbs & burpee pull ups
Group Warm up
Group Mobility
Strength – Post wod
60 Alternating push ups + dumbbell renegade row
WOD ( Workout of the Day )
5 Rounds for time and reps
500/400m Row
1:00 Handstand push ups
Lv.2 – seated dumbbell strict press @ 35/20lbs
Group Warm up
Group Mobility
Strength
3 sets every 4 minutes – 1:00 Plank hold + 20 GHD hip extensions
WOD ( Workout of the Day )
6 Rounds for time:
50 Double unders
25 Weighted sit ups – 20/14lbs
Group Warm up
Group Mobility
Strength
EMOM x 12 minutes: 1 Floor press *Building
WOD ( Workout of the Day )
AMRAP x 15 minutes
5 Strict chin ups
10 Dumbbell bench press – 50/35lbs
15 Dumbbell deadlifts
Lv.2 – 35/20lbs
Lv.3 – 15/10lbs
Group Warm up
Group Mobility
Strength
on a 10:00 running clock build to a heavy front squat
WOD ( Workout of the Day )
4 Rounds for time: *25 minute time cap
500/400m Row
50 Air squats
400m Run
Lv.2 – 250/200m Row, 25 squats and 200m Run
Group Mobility
Group Warm up
WOD ( Workout of the Day )
For total reps
1:00 Russian kettlebell swings – 53/35lbs
1:00 Calorie machine
2:00 Russian kettlebell swings
2:00 Calorie machine
3:00 Russian kettlebell swings
3:00 Calorie machine
Group Warm up
Group Mobility
Strength
Every 3:30 x 3 sets:
5 Pendlay rows + 10 Dumbbell lateral raises
WOD ( Workout of the Day )
AMRAP x 10 minutes
1-2-3-4-5… continue to add 1 rep to each movement
Dumbbell Turkish get up
Strict pull ups
Rx – 50/35lb dumbbell
Lv. 2 – 35/20lbs + Ring rows
Group Warm up
Group Mobility
Strength
EMOM x 8 minutes – 3 Power cleans *Touch and go style… light weight work on speed!
WOD ( Workout of the Day )
4 Rounds for time *15 minute time cap
5 Power Cleans – 155/105lbs
20 Push ups
80 Double unders
Lv.2 – 115/85lbs, 15 Push ups & Singles
