Group Warm up
Group Mobility
Strength
Every 3 minutes x 6 sets
8 Single arm dumbbell bench press – 16 Total + 8 Slam balls – 40/20lbs
*Increase weight if possible
WOD ( Workout of the Day )
5 rounds for time:
15 Power Cleans
60 Double unders
Rx – 135/95lbs
Lv.2 – 115/80lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
3 minutes on / 2 minutes off x 5 rounds
200m Run with the medball – 20/14lbs
Time remaining max effort wall ball shots – 20/14lbs
*Score is total wall ball shots after 5 rounds!
Group Warm up
Group Mobility
Strength
Every 5 minutes x 4 rounds
5-10 Strict pull ups
10 Dumbbell pull overs
10 Barbell curls
WOD ( Workout of the Day )
3 rounds for time: *15 time cap
21 Lateral burpees over the dumbbell
15 Double Db hang clean + Jerk
9 Toe to bar
Rx 50/35lbs
Lv.2 35/20lbs
Group Warm up
Group Mobility
Strength
Every 3 minutes x 3 sets
6-10 Strict dips + 100ft farmers carry *dumbbells or kettlebells – heavy as possible.
Then immediately into….
Every 3 minutes x 3 sets
20 seconds dip support + 100ft front rack carry with the same weights
WOD ( Workout of the Day )
6 intervals of 40 seconds of work / 20 seconds of rest
*3 rounds of each
Shuttle runs + American kettlebell swings -53/35lbs
Rest 2 minutes
6 intervals of 40 seconds of work / 20 seconds of rest
*3 rounds of each
Air squats + Russian kettlebell swings – 53/35lbs
*No score on todays workout, however the goal is to sprint each interval.
Group Warm up
Group Mobility
Strength
Every 3 minutes x 4 sets
1.) 10 Deadlifts *light weight
2.) 8 Deadlifts +10-30bs
3.) 6 Deadlifts +10-30lbs
4.) 4 Deadlifts + 10-30lbs
WOD ( Workout of the Day )
3-3-3-4 Intervals
In 3 minutes complete
3 Rope climbs
25/20 Calorie row
AMRAP Single arm devil press in the remaining time – 50/35lbs
– REST 1 MINUTE –
*Workout is over once you hit 50 single arm devil press! The last interval is 4 minutes long… hence the 3-3-3-4 intervals.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
3 rounds for time:
10 Toe to bar
30 Kettlebell swings -53/35lbs
100 double unders
400m run
Group Warm up
Group Mobility
Strength
EMOM X 12 minutes
100ft sled push * 90/50lbs sled weight
WOD ( Workout of the Day )
8 Minute AMRAP
10 Box jump overs – 24/20″
5 Power cleans
RX 155/105lbs
Lv.2 135/95lbs
Group Warm up
Group Mobility – 15 minutes of soft tissue work
WOD ( Workout of the Day )
For time: 25 minute time cap
400m Run
30 Front squats – 95/65lbs
15 Bar facing burpees
400m Run
30 Wall balls – 20/14lbs
15 Bar facing burpees
400m Run
30 Thrusters – 95/65lbs
15 Bar facing burpees
Group Warm up
Group Mobility
Strength
Every 5 minutes x 3 sets
10 Seated dumbbell shoulder press * Heavy as possible.
10 Barbell bent over row – 95/65lbs
150ft Dumbbell farmers carry – 50/35lbs
WOD ( Workout of the Day )
For time – 20 min cap
21-15-9
Bench press – Rx 115/85lbs
Calorie machine
REST 2 MINUTES
15-12-9
Bench press – Rx 135/95
Calorie machine
REST 2 MINUTES
9-6-3
Bench press – Rx 155/105
Calorie machine
Group Warm up
Group Mobility
Strength
EMOM x 16 minutes – alternate movements every minute, 8 of each.
1.) 3 position power snatch – high hang, hang and floor. Add weight every round if possible!
2.) 4 tall box jumps – 30/24″
WOD ( Workout of the Day )
Every 3 minutes x 15 minutes (5 rounds)
35 Double unders
3 Bar muscle ups / 3 pull ups
10 Hang power snatch – 75/55
3 Bar muscle ups / 3 pull ups
