Group Warm up
Group Mobility
Strength – EMOM x 8: 3 sumo deadlifts @ 55-60% *Focus on bringing speed to the movement if technique is correct!
WOD ( Workout of the Day )
For reps:
AMRAP x 2 minutes
knee to elbows
Rest 1 minute
AMRAP x 4 minutes
5 knee to elbows
7 Wall balls
Rest 2 minutes
AMRAP x 6 minutes
5 knee to elbows
7 Wall balls
9 Box jump overs – 24/20″
Group Warm up
Group Mobility
Strength – Every 4 minutes x 5 sets for load and reps:
3 push press – immediately following your final push press, complete one single max set of handstand push ups.
WOD ( Workout of the Day )
5 rounds for time – 20 minute cap
30/24 calorie bike
– Rest 2 minutes –
*Goal is 2:30/2:00 each set
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Teams of 2, split work as needed – 50 minute time cap.
900m Row
9 sled pushes – 90ft = 1 rep @ 70lbs / 40lbs sled weight
18 box jumps – 24/20″
18 American kettlebell swings – 53/35lbs
800m Row
8 sled push
16
16
700m Row
7 sled push
14
14
follow this pattern until you finish with………………………..
100m row
1 sled push
2
2
Group Warm up
Group Mobility
WOD ( Workout of the Day )
For time – 16 minute time cap
400m Walking lunges
Post workout strength – EMOM x 15: 2 back squats
Finisher: 2 sets: 1:00 frog stretch + 1:00 couch stretch / side
Group Warm up
Group Mobility
Strength – Every 2 minutes, for 7 sets: 5/5/3/3/3/1/1 Push jerk *Increasing in weight to a heavy single for the day!
WOD ( Workout of the Day )
For time: 12 minute time cap
60 Pull ups
20 Turkish get ups – 53/35lbs kettlebell
Lv.2 – 40 pull ups + 35/20lbs
Finisher : 1:00 chest smash lax ball / side
Group Warm up
Group Mobility
WOD ( Workout of the Day )
3 rounds for time – 0:00 – 20:00 * Note time and rest until the 20 minute mark
15 burpees
50 Double unders
15 Box jump overs – 30/24″
10 Sandbag cleans – 100/80lbs Rx+ 150/100lbs
4 sets for time – 20:00 – 40:00 *Note your time after the 4 sets
100m Sandbag bearhug carry – 100/80lbs
1:00 Hollow hold
Group Warm up
Group Mobility
Strength – EMOM x 8: 3 power cleans @ 50-55%
WOD ( Workout of the Day )
5 Rounds for time: 20 minute time cap
21 Calorie bike
9 Deadlifts
6 Push jerk
3 Squat cleans
Rx – 135/95lbs
Lv.2 – 15 Calorie bike + 115/75lbs
Group Warm up
Group Mobility
Strength – Every 2 minutes x 3 sets:1 Bench press @ 85-100%
Every 2 minutes x 3 sets: 3 bench press @ 80-90%
Every 2 minutes x 3 sets: 5 bench press @ 75-85%
WOD ( Workout of the Day )
Amrap x 9 minutes
10 strict dips
15 Kettlebell swings – 70/53lbs
Finisher: 1:00 lax ball chest smash
Group Warm up
Group Mobility
Strength – 4 sets: Every 3 minutes – 10 barbell good mornings 45/35lbs + 5 Box jumps 30/24″
WOD ( Workout of the Day )
“Jerry”
For time – 30 minute cap
2,000m Row
1,600m Run
2,000m Row
Finisher: 2 minute foam roll quads
Group Warm up
Group Mobility
Strength – 5 sets: 5 three count negative handstand push ups + 5 single arm dumbbell seated strict press + 30 seconds max handstand push ups – Rest 2 minutes between sets.
WOD ( Workout of the Day )
3 Rounds for time – 15 minute time cap
30 GHD sit ups
30 Power snatch – 75/55lbs
Finisher: 1:30 couch stretch/ side
