Group Warm up
Group Mobility
WOD ( Workout of the Day )
0:00 – 10:00 For time
Run 800m
21 Power Snatch – 95/65lbs
21 Chest to bar pull ups
10:00 – 20:00 2 rounds for time
400m Run… Then
15 Deadlifts – 185/125lbs
10 Burpees over the bar
20:00 – 35:00 3 rounds for time
200m Run
9 devil press – 50/35lbs
9 Dumbbell box step overs – 50/35lbs
You have three different timed scores…. write each one on the board. Any time left over is yours to rest!
Group Warm up
Group Mobility
Strength – EMOM x 12: 1 Front squat *Building to a heavy single for the day!
WOD ( Workout of the Day )
For time
42-30-18 Knee to elbow
21-15-9 Front squats
Rx 185/125lbs
Lv.2 – 135/95lbs
Lv.3 – 21-15-9 of both movements 95/65lbs
Group Warm up
Group Mobility
Strength – 10 minutes to find a heavy strict press
WOD ( Workout of the Day )
“Elizabeth”
For Time: 10 minute cap
21-15-9
Power Cleans – 135/95lbs
Dips
Lv.2 – 115/80lbs
Lv.3 – 95/65lbs + Push ups
Group Warm up
Strength – Every 30 seconds x 10 sets: 2 strict pull ups *weighted if possible.
WOD ( Workout of the day )
For time: 8 min cap
30 Hang power cleans – 95/65lbs
40 Deadlifts
500/400m Row
Group Warm up
Group Mobility
Strength – EMOM x 12: 2 box squats @ 40-50%
WOD ( Workout of the Day )
EMOM x 20
1.) 15 Russian kettlebell swings – 53/35lbs
2.) 15 V-ups
3.) 10 Box jumps – 24/20″
4.) :30 second sandbag hold
Group Warm up
Group Mobility
Strength – EMOM x 9: 3 bench press @ 40-50% *Alternate grips every third set.
WOD ( Workout of the Day )
For time – 15 min cap
60-48-36-24-12
Double unders
30-24-18-12-6
Dumbbell power cleans – 50/35lbs
Lv.2 – singles + 35/20lbs
Group Warm up
Group Mobility
Strength – Every 90 seconds x 7 sets: 120ft sled push
WOD ( Workout of the Day )
AMRAP x 20 minutes
2-4-6-8-10 etc… ascending by two for each movement
Calorie bike
Burpees
Group Warm up
Group Mobility
Strength – EMOM x 12: Deadlift x 1 rep off a 45lb plate *Increasing if possible.
WOD ( Workout of the Day )
AMRAP x 5
12 Toe to bar
12 Alterning reverse lunges – 75/55lbs
REST 2 MINUTES
AMRAP x 5
9
9
REST 2 MINUTES
AMRAP x 5
6
6
Group Warm up
Group Mobility
Strength – 10 minutes to build to heavy wide grip bench press
WOD ( Workout of the Day )
5 rounds for time – 17 minute time cap
15 Strict dips
300/250m Row
Post WOD – not for time
3 rounds: 10 dumbbell bench press + 25 banded face pulls
Group Warm up
Group Mobility
10 Rounds for time:
9 Toe to bar
3 Wall walks
Lv.2 – 9 knee to armpits + 3 wall walks
Lv.3 – 7 rounds of: 9 hanging knee raise + 3 inch worms + 3 push ups = 1 wall walk
