Group Warm up
Group Mobility
Strength – EMOM x 7: 5 banded GHD sit ups *Heavier than last week.
WOD ( Workout of the Day )
For time – 20 minute time cap
3 rounds
20 GHD sit ups
20 Burpee box jump overs – 24/20″
20 Wall balls – 30/20lbs
Lv.2 – ab mat x 30 reps & 20/14lb wall ball
Group Warm up
Group Mobility
Strength – Every 2 minutes, for 6 sets: 3 bench press *Building in weight +5/10lbs from last weeks triple.
WOD ( Workout of the day )
AMRAP x 7 minutes
30 Double unders
3 Power cleans – 205/135lbs
Lv.2 – 155/105lbs
Finisher: 150 banded push downs *Few as sets as possible!
Group Warm up
Group Mobility
WOD ( Workout of the Day )
3 rounds for time with a partner – 25 minute time cap
50 Calorie bike
1:00 synchronized handstand hold
50 GHD back extensions
*One person working at a time.. except for the handstand hold
Finisher – 3:00 weighted plate 45/35 plate on the back
Group Warm up
WOD ( Workout of the Day )
“Murph”
1 Mile run
100 Pull ups
200 Push ups
300 Air squats
1 Mile run
*RX would be doing the workout as written *High level of localized muscle fatigue and not for the faint of heart.
*Lv.2 – 1 mile run and 20 rounds of 5 pull ups, 10 push ups and 15 air squats.. followed by the final mile run.
Group Warm up
WOD ( Workout of the Day )
Partner “Clovis”
For time – 2 hour time cap
10 Mile run
150 Burpee pull ups
*Alternate full rounds of 1 mile run + 15 burpee pull ups.
Group Warm up
Group Mobility
Strength – Every 2:30 x 4 sets: 6 barbell good mornings *Heavier than last week.
WOD ( Workout of the Day )
6 Rounds for time
12 Dumbbell deadlifts – 50/35lbs
9 Dumbbell hang cleans
250m Row
Finisher: 150 banded good mornings *Few sets as possible.
Group Warm up
Group Mobility
Strength – EMOM x 14: 5 banded GHD sit ups
WOD ( Workout of the Day )
AMRAP x 12 minutes
12 Front squats – 115/85lbs
30 Double unders
Lv.2 – 95/65lbs
Finisher: 12 kettlebell side bends each side x 3 sets.
Group Warm up
Group Mobility
Strength – every 2 minutes x 4 sets: 4 push press *Add weight every set.
Every 1:30 x 5 sets: 1 push press *Building in weight.
WOD ( Workout of the Day )
4 sets:
10 Dumbbell bulgarian split squats – each leg *One dumbbell in each hand
100ft sled push
20 Dumbbell hammer curls
Rest 1:30 after each round
*This workout isn’t for time, rather quality. Add weight to the sled and split squats if possible.
Group Warm up
Group Mobility
Strength – 5 minute max effort bear hug sandbag carry *Retest! 50ft =1 rep. 150/100lbs
WOD ( Workout of the Day )
4 rounds for reps
1:00 calorie row
1:00 Russian kettlebell swing – 70/53lbs
1:00 burpees
1:00 Wall ball shots – 20/14lbs
1:00 Rest
Group Warm up
Group Mobility
Strength – Every 2 minutes x 5 sets: 3 bench press *Building in weight and heavier than last week!
WOD ( Workout of the Day )
Teams of 2, alternate full round.
Every 90 seconds for 30 minutes
10 Pull ups
10 Push ups
10 Box jumps – 24/20″
*Partner that is resting holds a plank
Lv.2 – jumping pull ups
Lv.3 – Ring rows
