Group Warm up
Group Mobility
Strength – 15 minutes to find a heavy incline bench press *Build to a heavy single for the day!
WOD ( Workout of the Day )
3 Minute AMRAP
100 Doubles *Same count singles
15 Bench press – 155/105lbs Rx+185/125lbs Lv.2 – 95/65lbs
max calorie row/ski/bike in time remaining
-Rest 2 minutes –
3 Rounds for total calories
Group Warm up
Group Mobility
Strength – Every 1:30 x 7 sets: 2 thrusters *Increasing weight to a heavy double for the day! Bar comes from the rack.
WOD ( Workout of the Day )
7 Rounds for max reps
1:30 to accumulate
4 Shoulder presses
4 Front squats
4 Thrusters
AMRAP lateral burpees over the bar
– Rest 1:30 –
Rx – 135/95lbs
Lv.2 – 95/65lbs
Lv.3 – 75/55lbs
Group Warm up
Group Mobility
Strength – Every 1:30 x 5 sets: 2-7 strict Handstand push ups
WOD ( Workout of the Day )
10 sets for total reps
30 second ROW/SKI/BIKE
15 second rest
30 second push ups
15 second rest
30 Second air squats
15 second rest
Group Warm up
Group Mobility
Strength – EMOM x 10: 120ft sled push – 45/25×2 plates on sled.
WOD ( Workout of the Day )
On a 2 minute clock…
10 Burpees to a target above reach
15 Slamballs – 40/20lbs
10 Dumbbell deadlifts – 50/35lbs
*Max double unders in time remaining
-Rest 1:30-
x 5 rounds
*Start fresh each round and record double unders only!
Group Warm up
Group Mobility
Strength – EMOM x 12: 3 bench press @ 50-55%
WOD ( Workout of the Day )
AMRAP x 8
2 Wall walks
4 Box jump overs – 24/20″
Finisher: 3 sets – 20 weighted sit ups + 1:00 plank
Group Warm up
Group Mobility
WOD ( Workout of the Day )
For time – 35 minute time cap
Teams of 2, one partner works while the other rest.
30 Toe to bar
Run 1.5 miles
30 Toe to bar
Run 1.5 miles
30 Toe to bar
Group Warm up
Group Mobility
Strength – Every 2 minutes x 6 sets: 2 push press *Build to a heavy double for the day!
WOD ( Workout of the Day )
For time: 13 minute time cap
500m Row
30 Hang power cleans – 205/145lbs
500m Row
Lv.2 – 155/105lbs
Lv.3 – 95/65lbs
Group Warm up
Group Mobility
Strength – Every 2:30 x 4 sets: 5 back squats *Building in weight for a heavy set on the day!
WOD ( Workout of the Day )
3 Rounds for time – 18 min time cap
30 Wall balls – 20/14lbs
30 Alteranting dumbbell snatch – 50/35lbs
Lv.2 – 35/20lbs
Group Warm up
Group Mobility
Strength – every 2:30 minutes, for 5 sets: 2 hang power snatch + 2 overhead squats *Building in weight!
WOD ( Workout of the Day )
For time
5-8-13
deficit handstand pushups
Dumbbell deadlifts – 70/50lbs
*All four heads of dumbbells touch the ground!
Group Warm up
Group Mobility
Strength – EMOM x 8: 2 push press @ 60-65%
WOD ( Workout of the Day )
Every 5 minutes x 6 sets:
400m Run
*Record fastest and slowest rounds!!
Finisher: 50 GHD back extensions
