11/1/22 – 221101
Group Warm up
Group Mobility
Strength – 12 minutes to establish a heavy sumo deadlift
WOD ( Workout of the Day )
4 rounds for time – 15 time cap
20 Wall balls – 20/14lbs
400m Run
Group Warm up
Group Mobility
Strength – 12 minutes to establish a heavy sumo deadlift
WOD ( Workout of the Day )
4 rounds for time – 15 time cap
20 Wall balls – 20/14lbs
400m Run
Halloween hours include – 6am, 9:30am, noon and open gym 4-5:30pm! No 5:30 or 6:30pm Class today!
Group Warm up
Group Mobility
Strength – 12 minutes to establish a heavy split jerk
WOD ( Workout of the day )
“The Ghost”
6 rounds for total reps
1:00 Calorie row
1:00 Burpees
1:00 Double unders
1:00 Rest
*Compare score to last year!
Group Warm up
Group Mobility
WOD ( Workout of the Day )
For reps
1:30 Max reps toe to bar
Rest 1 minute
1:30 Max reps dips
Rest 1 minute
1:30 Max rep hip extensions
Rest 1 minute
1:30 Max rep deadlifts – 185/125lbs
Rest 1 minute
2 rounds
Group Warm up
Group Mobility
Strength – EMOM x 12: 2 box squats +5% from last week.
For time including rest periods
9/6 Calorie bike
Rest 30 seconds
15/11 Calorie bike
Rest 1 minute
21/16 Calorie bike
Rest 1:30 minute
27/21 Calorie bike
Rest 2 minutes
33/26 Calorie bike
Rest 3 minutes
39/31 Calorie bike
Group Warm up
Group Mobility
Strength – EMOM x 9: 3 bench press +5% from last week.
WOD ( Workout of the Day )
5 rounds for time
36 Double unders
12 Strict press – 75/55lbs
6 Strict chin ups
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Teams of 2
Max calorie row – 30 minutes
Starting at 0:00 and every 3:00 after perform 10 synchro burpees.
Switch as needed on and off the rower
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: 15 minute time cap
250m Row
40 Box jumps – 24/20″
40 Sit ups
250m Row
30 Box jumps
30 Sit ups
250m Row
20 Box jumps
20 Sit ups
250m Row
10 Box jumps
10 Sit ups
Group Warm up
Group Mobility
Strength – 12 minutes to find a heavy bench press *Rest as need between reps.
WOD ( Workout of the Day )
AMRAP x 20 minutes
5 Handstand push ups
10 Kettlebell swings *Russian – 53/35lbs
15 Pull ups
Group Warm up
Group Mobility
Strength – every 2 minutes x 5 sets: 3 split jerks *Focus on technique.
WOD ( Workout of the Day )
For total reps
3 sets for max reps * rest 2:30 minutes after each set!
unbroken max pull ups
3 sets for max reps * rest 2:30 minutes after each set!
unbroken max Dumbbell bench press
Rx – 50/35lbs
Lv.2 – 35/20
Group Warm up
Group Mobility
Strength – EMOM x 12: 2 box squats @ 30-40%
WOD ( Workout of the Day )
For time: 15 minute time cap
50/35 Calorie bike
25 Toe to bar
50 Wall balls – 30/20lbs
Lv.2 – knee to elbows & 20/14lb wall balls