9:00AM WOD
AMRAP x 25 minutes
2-4-6-8-10-12-14 etc…
Calorie bike *Continue to add 2 reps to each bike calorie ride until the time is up! Do 5 slam balls after every set – 40/20lbs
10:00AM WOD
AMRAP x 3
7 Dips
10 KB Sumo deadlift highpull – 53/35lbs
REST 5 MINUTES
AMRAP x 3
7 Pull ups
10 KB single arm thrusters – 5R/5L @ 53/35lbs
Finisher: 12 minute cap
40 GHD back extensions
40 Kettlebell side bends
40 Weighted GHD back extensions – 40/20lbs
40 Kettlebell side bends
Group Warm up
Group Mobility
Strength – EMOM x 7: 3 sumo deadlifts @ 30-40% *Move the weight as quickly as possible with solid mechanics.
WOD ( Workout of the Day )
AMRAP x 10
2 Hang power cleans + Jerks – 155/105lbs
4 Box jumps – 24/20″
8 Push ups
Finisher – Every 2:00 x 5 sets: 2 touch & go power cleans *Build in weight.
Group Warm up
Group Mobility
Strength – EMOM x 12: 3 GHD Sit ups – 40/20lbs *Fast as possible! Brace hard!!
WOD ( Workout of the Day )
4 x 4:00 Rounds for reps with a partner.
400m Run
40 Double unders
Max calorie row in the time remaining
– Rest 1:00 between rounds –
Both partners run together, do 40 double unders at the same time.. synchro and switch as needed to accumulate as many calories on the rower in the time remaining.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Partner “The Seven”
7 Rounds for time – 30 minute time cap
10 Handstand push ups
10 Push press – 135/95lbs
10 Knee to elbows
10 Deadlifts – 245/165lbs
10 Push ups
10 Kettlebell swings – 70/53lbs
10 Pull ups
*Break up as needed
Lv.2 – 95/65lbs + 155/105lbs + 53/35lb kb
Finisher – foam roll quads 2:30 each leg: 5 minutes total.
Group Warm up
Group Mobility
Strength – Every 2 minutes, for 7 sets: Back squat
3/3/2/2/2/1/1 *Build to a heavy single for the day! Record your highest successful lift.
WOD ( Workout of the Day )
For time – 15 minute time cap
21-18-15-12-9-6-3
Dumbbell squats – 50/35lbs
Dumbbell facing burpees
*Use two dumbbells
Lv.2 – 35/20lbs
Lv.3 – 15/10lbs
Finisher – Max effort banded / belt squat march *One kettlebell 53/35lbs. Record your time!
Group Warm up
Group Mobility
Strength – Every 1:30 x 9 sets: Seated shoulder press
5/5/3/3/3/1/1/1/1 *Build to a heavy single for the day! Record your highest successful lift.
WOD ( Workout of the Day )
For time – 17 minute time cap
10 Ring muscle ups
150ft Single dumbbell overhead walking lunges – 50/35lbs
1,000/800m Row
150ft Single dumbbell overhead walking lunges – 50/35lbs
10 Ring muscle ups
Lv.2 – 35/20lbs + Jumping ring muscle ups
Lv.3 – 25/15lbs + Chest to bar pull ups
Finisher – 50 GHD sit ups + 50 Russian twist * 10 minute time cap
Group Warm up
Group Mobility
Strength – 10 Minutes to find a heavy Clean + Jerk for the day! Power clean is fine and shoulder to overhead any style is good as well. whatever allows you to lift the most weight.
WOD ( Workout of the Day )
AMRAP x 15
Teams of 2
5-10-15-20 etc…
clean + Jerk – 185/125lbs
Synchro sit ups
Synchro box jump overs – 24/20″
continue to add 5 reps to each movement
Clean and jerks can be spit up however you see fit
LV.2 – 135/95lbs
Group Warm up
Group Mobility
Strength: EMOM x 7 – 3 conventional deadlifts @ 30-40% *Focus on speed or technique.
WOD ( Workout of the Day )
Team of 2
For time:
40 Hang power cleans – 225/155 RX
80 Pistols – alternating
3,000/2,000 Row
Lv.2 – 155/105 + Pistols to a target
Lv.3 – 75/55lbs + Reverse lunges
Group Warm up
Group Mobility
Strength – EMOM x 12: 2 Strict handstand push ups Lv.2 – pike handstand push ups
WOD ( Workout of the Day )
5 rounds for reps – rest 1 minute after every round
2:15 ON
Row 500/400m
Time remaining max effort double unders
Group Warm up
Group Mobility
WOD ( Workout of the Day )
For time – 25 minute cap
100 Burpee pull ups * Every ten reps stop and do 10 shuttle runs
Lv.2 – 100 target burpees above your extended reach
Finisher – 400m KB front rack carry – 53/35lbs *One kettlebell only. Alternate as needed.
