Group Warm up
Group Mobility
Strength – Every 1:30 x 5 sets: 5 backsquats @ 50-55%
WOD ( Workout of the Day )
For time – including rest periods *20 time cap
Row 1,000/800m
rest 2:00
Row 750/600m
rest 1:00
Row 500/400m
rest 30 seconds
Row 250/200m
Group Warm up
Group Mobility
Strength – Every 5 minutes x 3 sets
10 Bodyweight / weighted strict dips
20 Dumbbell bench press
30 Back extensions / good mornings
WOD ( Workout of the Day )
For time – 15 minute time cap
30 Alternating dumbbell snatch – 50/35lbs
10 Wall walks
30 Alternating dumbbell snatch
10 Wall walks
30 Alternating dumbbell snatch
Group Warm up
Group Mobility
WOD ( Workout of the Day )
“Badger”
For time – 40 minute time cap
3 rounds
30 squat cleans – 95/65lbs
30 Pull ups
800m Run
Lv.2 – Partner up! Run together and break up cleans + Pull ups as you see fit.
Lv.3 – 65/45lbs cleans + jumping pull ups
Group Warm up
Group Mobility
Strength – EMOM x 12: 2 Front squats *Building in weight or hold 70-80% for all sets.
WOD ( Workout of the Day )
8 Rounds for time
8 Alternating hang dumbbell snatch – 50/35lbs
8 Box jump overs – 24/20″
Finisher – 3 sets: 10 strict T2B + 20 GHD sit ups + 100m farmers carry 53/35lbs
Group Warm up
Group Mobility
Strength – Every 1:30 x 7 sets: 2 hang power cleans + push jerk *increase loading every set if technique allows.
WOD ( Workout of the Day )
Every 3:00 x 7 rounds – score is slowest round.
12 Deadlifts
9 Hang power cleans
6 Push jerks
Rx – 155/105 Lv.2 – 115/75 Lv.3 – 75/55lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Teams of 2, for time – 50 Time cap
2,000m Row
100 Sit ups
100 Wall balls – 30/20lbs lv.2 – 20/14lbs
1,500m Row
75 Deadlifts – 155/105lbs lv.2 – 95/65lbs
75 Shoulders to overhead
1,000m Row
50 Box jump overs – 24/20″
50 Pull ups
500m Row
25 burpees over the sandbag
25 Sandbag cleans over the shoulder – 150/100lbs lv.2 – 100/80lbs
Group Warm up
Group Mobility
Strength – 3 sets: 1:00 plank hold ( :20 R / :20 L / :20 Middle )
WOD ( Workout of the Day )
AMRAP x 25 minutes
400m Run
50 Kettlebell swings – 70/53lbs
400m Single kettlebell farmers carry
Teams of 2, partners run together and break up the other 2 movements as needed.
Group Warm up
Group Mobility
Strength – Every 3 minutes x 5 sets: 5 Back squats *Build to a heavy set for the day!
WOD ( Workout of the Day )
5 Rounds for reps
On a 3:00 clock
20 Bar facing burpees
20 Wall balls – 20/14lbs
AMRAP Deadlifts in time remaining – 185/125lbs Lv.2 – 135/95lbs
Rest 1:30 between rounds
Lv.2 – 135/95lbs + 15 burpees & 15 Wall balls
Group Warm up
Group Mobility
Strength – Every 3:00 x 6 sets:
3 Bench press + 5 Strict / weighted dips *Add weight every set for a heavy triple on the day.
WOD ( Workout of the Day )
For time – 15 minute time cap
100 push ups
EMOM including 0:00 – Row 100m.
RX+ – 150 push ups Lv.2 – 80 Push ups Lv.3 – 80 Push ups from the knees
Finisher: 30 strict pull ups *Not for time and in as few sets as possible
Group Warm up
Group Mobility
Strength – EMOM x 8
1.) 15-20 GHD sit ups
2.) 10 box jump overs – 24/20″
WOD ( Workout of the Day )
Row 250m
rest 1:00
Row 500m
rest 2:00
Row 1,000m
rest 4:00
Row 500m
rest 2:00
Row 250m
