Group Warm up
Group Mobility
WOD ( Workout of the Day )
AMRAP x 10 minutes
10/7 calorie machine
5 shuttle runs ( 1 shuttle = 25ft )
Rest 3 minutes
150 weighted step ups for time – 25/10lbs dumbbell
Rest 3 minutes
400m medball run for time – 20/14lbs
Group Warm up
Group Mobility
Strength – 5 sets: 75 ft sled push *Increasing + 1:00 sandbag hold – 150/100lbs *Rest 2 minutes between sets
WOD ( Workout of the Day )
5 rounds for time
75 Double unders
20 Alternating dumbbell snatch – 50/35lbs
Lv.2 – 100 singles + 35/20lbs
Group Warm up
Group Mobility
Strength – EMOM x 10: 3 bench press @ 60-65% *Focus on speed!
WOD ( Workout of the Day )
“Helen”
3 rounds for time – 13 minute time cap
400m Run
21 American kettlebell swings – 53/35lbs
12 Pull ups
Finisher: accumulate 30 strict pull ups
Group Warm up
Group Mobility
Strength –
A.) 8 rounds: 20 seconds on / :10 off – box step ups @ 20″
B.) 8 rounds: 20 seconds on / :10 off – weighted walking lunges
WOD ( Workout of the Day )
EMOM x 20
1.) Max calorie row
2.) :20 hollow / L-sit hold
*Score = total calories
Group Warm up
Group Mobility
Strength – every 2 minutes x 9 sets: 5/5/3/3/3/1/1/1/1/1 Push press *Building in weight
WOD ( Workout of the Day )
3 rounds for time with a partner – 18 minute time cap
40 Toe to bar
18 Wall walks
*One athlete working at a time! Lv.2 – knee to armpit + 10 wall walks
Group Warm up
Group Mobility
Strength – Every 2 minutes x 4 sets: 3 front squats *Increasing in weight!
WOD ( Workout of the Day )
on a 15:00 clock
50 Bar facing burpees
50 Wall balls – 20/14lbs
800m Run
max rep front squat in time remaining – 185/125lbs Lv.2 – 155/105lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
For time:
150 weighted step ups – 20″ @ 45/30lbs
4 rounds for reps:
20 seconds air squats + 10 seconds rest
4 rounds for reps:
20 seconds double dumbbell deadlifts – 35/20lbs + 10 seconds rest
Group Warm up
Group Mobility
Strength – EMOM x 12: 2 bench press @ 55-60%
WOD ( Workout of the Day )
12 Dips
24 Double unders
300m Run
Group Warm up
Group Mobility
Strength – EMOM x 8: 3 deadlits @ 55-60%
WOD ( Workout of the Day )
EMOM x 14
1.) 45 seconds max wall ball shots – 20/14lbs
2.) 45 seconds max power cleans – 135/95lbs
Score is total reps
Group Warm up
Group Mobility
WOD ( Workout of the Day )
AMRAP x 30
Max calorie row
starting at 0:00 and every 3 minutes perform 10 burpees. Target 15-20 each minute for men and 10-15 for women.
Finish burpees in :45 or less
