Group Warm up
Group Mobility
Strength – Every 4 minutes x 4 sets – 100ft front loaded sandbag carry + 5 bench press *Build weight every set.
WOD ( Workout of the Day )
Teams of 2, alternate as needed. Every complete round add 3 reps to every movement before restarting.
AMRAP x 30
22 box jump overs – 24/20″
22 Alternating dumbbell snatch – 50/35lbs
22 Wall balls – 30/20lbs
22 Knee to elbow
22 Calorie bike
Group Warm up
Group Mobility
Strength – EMOM x 12: 2 box squat @ 30-40%
WOD ( Workout of the Day )
AMRAP x 8 minutes
2 Wall walks
2 Deadlifts – 315/205
Lv.2 – 225/155lbs
Lv.3 – 185/125 + partial range wall walk
Group Warm up
Group Mobility
Strength – EMOM x 9 – 3 strict press + 5% more than last week.
WOD ( Workout of the Day )
For total calories
Row or bike
EMOM x 5: 30 second max calorie
EMOM x 5: 40 second max calorie
EMOM x 5: 45 second max calorie
EMOM x 5: 50 second max calorie
Goal is 200/250 Calories after the 20 minutes.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
AMRAP x 25 minutes
Teams of 2, alternate full rounds
3 Hang power cleans – 135/95lbs
6 Shoulder to overhead
9 Burpees over the bar
12 Pull ups
Lv.2 – 95/65lbs
POST WOD – Accumulate 50 back extensions.
Group Warm up
Group Mobility
Strength – Every 2:00 x 8 sets. Build to a heavy back squat with a three second pause at the bottom position. Compare to 11/8!
WOD ( Workout of the Day )
For time – 22 time cap
30-25-20-25-10
GHD Sit ups
100-80-60-40-20
Double unders
50-40-30-20-10
Wall balls – 20/14lbs
Join us for our 12 days of Christmas workout! Holiday fun fan favorite workout!! Don’t forget to check our holiday hours on Facebook.
Group Warm up
Group Mobility
Strength – EMOM x 7 – 2 deadlifts @ 30-40% conventional stance
WOD ( Workout of the Day )
For time – 18 minute time cap
15 dumbbell burpee’s box step overs – 24/20″ – 50/35lbs
15 Deadlifts – 275/185lbs
15 Squat cleans – 185/105lbs
15 Muscle ups
Lv.2 – 35/20lb dumbbells, 225/135lb deadlifts, 135/95lb cleans and chest to bar pull ups
*All workouts can be scaled on an individual basis!
Group Warm up
Group Mobility
Strength – EMOM x 9: 3 strict press @ 30-40%
WOD ( Workout of the Day )
3 rounds for time- 15 minute time cap
20/16 Calorie bike
25 Power Snatch – 75/55lbs
Lv.2 – 45/35lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
For time with a partner
150/120 Calorie row
300 Double unders
75 Burpee box jump overs – 24/20″
300 Double unders
150/120 Calorie row
Post wod – 3 x 10-15 Ghd back extensions – rest 1:00 between sets.
Group Warm up
Group Mobility
Strength – 12 minutes to find a heavy front squat * 3 second pause at the rock bottom. compare to 11/15
WOD ( Workout of the Day )
for time – 15 minute time cap
150ft Dumbbell walking lunges
50 Alternating dumbbell hang snatch
150ft Dumbbell walking lunges
50 Dumbell hang power cleans
150ft Dumbbell walking lunges
50 Lateral hops over the dumbbell
150ft Dumbbell walking lunges
50 Dumbbell Deadlifts
*Single dumbbell for all movements
Rx – 50/35lbs
Lv.2 – 35/20lbs
