Month: June 2023

Group Warm up 

Group Mobility 

Strength – 4 sets: every 4 minutes x 5 sets

20 V – ups

5 L – Pull ups

5 Wall walks

WOD ( Workout of the Day ) 

EMOM x 20

1.) 8 burpee pull ups

2.) 50 double unders

3.) 8 Power snatch – 95/65lbs

4.) Rest

Group Warm up

Group Mobility 

Strength – EMOM x 7: Three back squats @ 60-65%

WOD ( Workout of the Day ) 

AMRAP x 15

Team of 2

600m Row

Max rep dumbbell box step ups – 24/20″ 50/35lbs

Partner 1 rows while partner 2 AMRAP’s step ups

Group Warm up 

Group Mobility 

Strength – EMOM x 10:  2 push press @ 60-65%

WOD ( Workout of the Day ) 

2 sets for total time – 30 minute time cap

200m Run

400m Run

800m Run

100m Run

– Rest 1:00 between each distance –

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

For time – 40 minute time cap

100 Wall balls – 20/14lbs

90 Double unders

80 GHD sit ups

70 Kettlebell swings – 53/35lbs *American

60 Calorie bike

50 Push ups

40 Kettlebell snatch – 20 each arm 53/35lbs

30 Burpees

20 Power cleans – 135/95lbs

10 Thrusters – 135/95lbs

Lv.2 – teams of 2 

Group Warm up 

Group Mobility 

Strength – 200m kettlebell suitcase carry ( Right ) + 200m Kettlebell suitcase carry ( Left )

Rest 1:30 between sets x 2 sets

WOD ( Workout of the Day ) 

5 Rounds for time – 16 time cap

15 Kettlebell sumo deadlift high pulls – 53/35lbs

18 Box jumps – 24/20″

21 Sit ups

Group Warm up 

Group Mobility 

Strength – 2 sets not for time

200m Kb suitcase – R + 200m Kb suitcase – L   Rest 1:30 between sets 53/35lbs 

WOD ( Workout of the Day ) 

5 Rounds for time – 16 minute time cap

15 Kettlebell sumo deadlift high pulls – 53/35lbs

18 Box jumps – 24/20″

21 Sit ups

Group Warm up 

Group Mobility

Strength – EMOM x 12 minutes: 2 hang clean + Jerk *Increasing weight as technique allows.

WOD ( Workout of the Day ) 

AMRAP x 20 minutes

3-6-9-12-15 etc

Handstand push ups

Clean & Jerk – 135/95lbs

Calorie row

Lv.2 – 95/65lbs 

Finisher – 150 banded tricep ext 

Group Warm up 

Group Mobility 

Strength – EMOM x 12: Two hang clean + Jerk *Increasing weight every set!

WOD ( Workout of the Day ) 

AMRAP x 20

3-6-9-12-15 etc

Handstand push ups

Clean + Jerk – 135/95lbs

Calorie row

Finisher – 1 x 150 banded tricep extensions 

Group Warm up 

Group Mobility 

Strength – Every 2:00 x 5 sets

8-6-4-2-1 Power snatch *Increasing weights

WOD ( Workout of the Day ) 

2 rounds for time – 16 time cap

10 Hand release push up

20 Hang power cleans DB ( 50/35lbs )

10 Hand release push up

1,000/800m Row

Group Warm up 

Group Mobility 

Strength – EMOM x 7: 3 Sumo deadlifts @ 60-65% *Working on speed!

WOD ( Workout of the Day ) 

Every 3:00 x 7 sets

200m Run

*All runs should be a minute or under