Group Warm up
Group Mobility
Strength – Accumulate 2 minutes plank hold + 2 minutes handstand hold *You can break up however you see fit.
WOD ( Workout of the Day )
18.1 Open test
20 Minute AMRAP
8 Toe to bar
10 single arm dumbbell hang clean + Jerk – 50/35lbs
14/12 Calorie row
Lv.2 – 35/20lbs
Group Warm up
Group Mobility
Strength – Every 2 minutes x 7 sets: Three good mornings *Increase weight every set! Build to a heavy triple that is technically sound.
WOD ( Workout of the Day )
For time – 20 minute time cap
300 Wall balls – 20/14lbs
*Starting at 0:00 and every 2:00 minutes after, both athletes perform 7 burpees to a plate at the same time. You may not begin wall balls until both are done completing burpees.
Group Warm up
Group Mobility
Strength – 12 minutes to find a heavy seated strict press! if possible +5lbs more from last recorded lift.
WOD ( Workout of the Day )
Teams of 2
15 minute AMRAP
60 Synchro sit ups
40 Box jumps – 24/20″
20 Chest to bar pull ups
Lv.2 – Jumping chest to bar pull ups
*Post WOD – 5 minute EMOM: 1-5 Ring muscle ups / progressions
Group Warm up
Group Mobility
WOD ( Workout of the Day )
“TK”
AMRAP x 20
8 Strict pull ups
8 Box jumps – 36/30″
12 American kettlebell swings – 70/53lbs
Lv.2 – Partner option
Group Warm up
Group Mobility
Strength – EMOM x 9: Three dumbbell bench press *Hammer/ neutral grip. *Heavier than last week.
WOD ( Workout of the Day )
For time – 15 minute time cap
5 Muscle ups
100 Double unders
4
80 Double unders
3
60 Double unders
2
40 Double unders
1
20 Double unders
Lv.2 – Burpee pull ups x 2 rep count
Group Warm up
Group Mobility
Strength – EMOM x 7: Two sumo deadlifts +5% from last week.
WOD ( Workout of the Day )
3/3/3/4 Intervals
Rest 1:15 after each interval
20/15 Calorie row
10 Burpees over the rower
Max deadlifts in time remaining – 315/225
Lv.2 – 225/155lbs
Lv.3 – 185/105lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Teams of 2, for total working time. One person working one resting.. if you finish before the ten minutes on each task you rest the remaining time.
0:00-10:00
150 American kettlebell swings- 53/35lbs
10:00 – 20:00
100 Burpee box jump overs – 24/20″
20:00 – 30:00
150/120 Calorie Row/Bike/Ski
Group Warm up
Group Mobility
Strength – every 2 minutes x 7 sets: Sandbag squat triples *Start light and build to something challenging.
WOD ( Workout of the Day )
5 rounds for time – 20 minute time cap
Row 350m
12 Hang squat cleans – 135/95lbs
Lv.2 – 95/65lbs
Group Warm up
Group Mobility
Strength – 12 minutes to find a heavy floor press for the day! Look at your notes for prior records. +5lbs if its available for the day.
WOD ( Workout of the Day )
For time – 15 minute time cap
21-15-9
Push jerk – 155/105lbs
*Run 10 shuttles / 200m after each set of jerks
Lv.2 – 95/65lbs
Lv.3 – 65/45lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Teams of 2, switch as needed. One person working and one resting!
For time – 26 minute cap
40-30-20-10
Calorie row
Chest to bar pull up
Rx+ – ski
Lv.2 – Pull ups
