Month: October 2022

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