Month: September 2022

9:00am WOD ( Workout of the Day ) 

5 Dumbbell Flat bench press – Heavy as possible 

8 Barbell bent over rows – Heavy as possible 

12 Dumbbell hammer curls – 35/20lbs 

15 Dumbbell lateral raise – 15/8lbs

AMRAP Banded tricep extensions *Stop if you get to 50.

Three sets – rotate exercises with minimal rest

METCON – Teams of 2 for total distance 

20 minute sled drag – 45lbs on the sled + Kettlebells in each hand. Switch as needed!

10:00am Workout 

AMRAP x 25 minutes

20 Handstand push ups

800m Run

Lv.2 – 15 Pike push ups 

Group Warm up 

Group Mobility 

Strength – EMOM X 12: Two box squats @ 30-40%

WOD ( Workout of the Day ) 

For time: *20 min cap

100 Alternating back stepping lunges

50 Thrusters – 95/65lbs

25 Hang power snatch – 95/65lbs

Lv.2 – 75/55lbs 

Lv.3 – 55/35lbs 

Group Warm up 

Group Mobility 

Strength – EMOM x 9: Three bench press @ 40-50% *Switch grips every third set!

WOD ( Workout of the Day ) 

“Annie”

For time:

50-40-30-20-10

Double unders

Sit ups

Lv.2 – 3X Singles

Group Warm up 

Group Mobility 

Stretching – Seated straddle stretch :45 each position – Right, left and middle.

WOD ( Workout of the Day ) 

AMRAP x 30 minutes

With a partner max distance row! One person working at a time.

Group Warm up 

Group Mobility 

Strength – 10 minutes to find a heavy hang squat clean. Check your records from 7 weeks ago!

WOD ( Workout of the Day ) 

Teams of two – 2 rounds for time of:

50 kettlebell swings -70/53lbs

60 Box jump overs – 24/20″

70 Synchronized walking lunges

Lv.2 – 53/35lbs 

Group Warm up 

Group Mobility 

Strength – 10 Minutes to build to a heavy push jerk. Look at your records this is a retest!

WOD ( Workout of the Day ) 

5 rounds for max reps – you choose your own load for strict press

1:00 Max reps strict press

1:00 Max reps muscle ups

Rest 2 minutes after each round 

Lv.2 – muscle up transitions or pull ups 

Group Warm up 

Group Mobility 

Strength – EMOM x 10: 4 dumbbell snatch / 2 each arm *Increase weight to find a heavy 4 rep max 

WOD ( Workout of the Day ) 

5 rounds for time

10 Alternating dumbbell snatch – 70/50lbs

50ft dumbbell overhead carry – LEFT 

50ft dumbbell overhead carry – RIGHT 

Lv.2 – 50/35lbs 

Lv.3 – 35/20lbs 

Group Warm up 

Group Mobility 

Strength – EMOM x 8: 3 Sumo deadlifts @ 60% *Focus on speed if technique is perfect!

WOD ( Workout of the Day ) 

10 Minute AMRAP

15 GHD sit ups

20/14 Calorie bike

Post wod – not for time: 45 hip extensions 3×15 *Rest as needed 

Group Warm up 

Group Mobility 

Strength – EMOM x 9 minutes: 3 bench press 5% more than last week. switch grips every third set!

WOD ( Workout of the Day ) 

100 Burpee pull ups for time *15 min cap

Lv.2 – teams of 2 split the work

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

“Kelly”

5 rounds for time: 35 minute time cap

400m Run

30 Box jumps – 24/20″

30 Wall balls – 20/14lbs