Month: October 2023

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

5 rounds

4 minute AMRAP

500/400m Row

200m Run

max distance row in time remaining

rest 3 minutes between rounds 

Group Warm up 

Group Mobility 

Strength – Every 2:00 x 5 sets

5 High box jump – 30/24″

5 Bench press *Build in weight

“The Ghost” 

6 rounds for reps:

1:00 Calorie row

1:00 burpees

1:00 double unders

1:00 Rest

Group Warm up 

Group Mobility 

Group Strength – Every 1:30 x 12 sets: 1 Deadlift *build to a heavy single.

WOD ( Workout of the Day ) 

6 Rounds for time

9 Deadlifts – 225/155lbs

100m Double kettlebell farmers carry – 53/35lbs

Lv.2 – 155/105lbs + 35/20lbs 

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

For time

400 step ups – 20″ *Weighted if possible

Rest 5 minutes 

2 Sets for total reps

2:00 weighted walking lunges

1:00 Rest

2:00 weight squats

1:00 rest

Group Warm up 

Group Mobility –

Group Strength – EMOM x 7:  3 sumo deadlifts @ 60-65%

WOD ( Workout of the Day ) 

3 Rounds for time

20 sumo deadlift high pull – 75/55lbs

30 Walking lunges

25 GHD sit ups

Group Warm up 

Group Mobility 

Strength – EMOM x 12:  3 bench press @ 50-55%

WOD ( Workout of the Day ) 

For time

21 chest to bar pull ups

63 Double unders

15 Chest to bar

45 Double unders

9 Chest to bar

27 Double unders

Lv.2 – Pull ups + 1:30/1:00/:30 Double under practice 

Lv.3 – Ring rows + singles 

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

“Kelly”

5 rounds for time – 40 minute time cap

400m Run

30 Box jumps – 24/20″

30 Wall balls – 20/14lbs

Lv.2 – Teams of 2, run together + 5 rounds of 40 & 40 *split as needed. 

Lv.3 – 3 rounds of: 400m run, 30 box jumps and 20 wall balls 

Group Warm up 

Group Mobility

WOD ( Workout of the Day ) 

“Nate” 

2 muscle ups

4 Handstand push ups

8 Kettlebell swings – 70/53lbs

Lv.2 – 2 chest to bar pull ups / 4 pike hspu from a box / 8 swings – 53/35lbs 

Finisher: 3 sets: 20 weighted back extensions + 10 strict T2b

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

6 sets for time

100m Farmers carry

rest 1:00 

100m front rack carry

rest 2:00 minutes 

Then 5 sets for reps 

30 seconds of dumbbell deadlifts – 35/20lbs

30 seconds rest

30 seconds single dumbbell cossack squats

30 seconds rest

Group Warm up

Group Mobility 

Strength – EMOM x 12: 2 back squats @ 65-70%

WOD ( workout of the Day ) 

AMRAP x 25 minutes

40 Double unders

20 Lateral burpees over the barbell

10 Back squats *From the floor – 155/105lbs

-Rest 1:00 between rounds-

Lv.2 – 95/65lbs