Group Warm up
Group Mobility
Strength
Every 2:30, for 5 rounds.
5 bench press + 10 Dumbbell rows each arm!
WOD ( Workout of the Day )
Teams of 2
0:00 – 5:00: AMRAP assault bike calories
5:00 – 15:00: AMRAP
8 Slam balls – 40/20lbs
4 Box step overs with the slam ball – 24/20″
*Alternate full rounds with your partner.
15:00 – 20:00: AMRAP assault bike calories
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Teams of 2, split work equally.
For time: 70 Sled push! 150ft = 1 push! 75ft out and 75ft back.
Men – 90lbs on sled
Ladies – 50lbs on sled
*Every 3 minutes, stop and perform 20 Russian kettlebell swings: 10 swings each! 70/53lbs
**40 minute time cap!
Group Warm up
Group Mobility
Strength
12 minute EMOM – alternate movements every minute.
1.) 10-20 banded face pulls
2.) :30 Plank hold – weighted if possible.
3.) 10-12 Toe to bar / knee to elbow
WOD ( Workout of the Day )
On a 2 minute clock, perform the following:
Row 300/250m
AMRAP burpees in the time remaining.
Rest 1 minute between rounds
*5 rounds total – Score is total numbers of burpees!
Group Warm up
Group Mobility
Strength
Every minute on the minute, for 10 minutes – 2 power snatch. Build in weight throughout the ten minutes!
WOD ( Workout of the Day )
8 minute AMRAP
10 Deadlift – Rx 185/135 Lv.2 155/105
20 Box jump overs – 24/20″
Extra: 3 rounds not for time.
10 V-ups + 20 Russian twists + 30 sit ups *Rest as needed between rounds.
Group Warm up
Group Mobility
Strength
12 minutes to find a heavy 1 rep thruster from a rack. Start light and work your way up!
WOD ( Workout of the Day )
“Cindy”
20 minute AMRAP
5 Pull ups
10 Push ups
15 Air squats
*After every 4 rounds completed – Run 200m
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Teams of 2, split work equally.
100/80 calorie bike
100 Single arm dumbbell clean and jerk – Switch hands every 5 reps.
50 Chest to bar pull ups
Rx 50/35lbs
Lv.2 35/20lbs
Group Warm up
Group Mobility
Strength
Every 2 minutes – 5 rounds.
Perform 3 deadlifts @ 70-75%
WOD ( Workout of the Day )
For time:
3 – 6 – 9 – 12 -15 – 18
Deadlift Rx 185/135lbs Lv.2 155/105lbs
Burpees over the bar
Group Warm up
Group Mobility
Strength – On a 15 minute clock.
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Dumbbell hammer curls Rx 35/20lbs Lv.2 Heavy as possible.
Sit ups – GHD if possible.
** This is not for time! Please move with purpose you have 15 minutes to complete this.
WOD ( Workout of the Day )
10 Rounds – 90 second rest after each round.
300ft Sled push – empty carriage.
300m row
20/14 Calorie bike
Group Warm up
Group Mobility
Strength
5 Rounds – 1:30 rest after each round.
Barbell hip thrust x 8 reps
Strict pull ups x 5 reps *Weighted if possible.
Dumbbell RDL x 4 reps each side * 4 second eccentric each rep.
Lateral Banded walk x 20 reps each side.
**All movements are done in order! Example: Steve does 8 hip thrust followed by 5 strict pull ups… so on and so forth until he completes 40 lateral banded walks (20 each side.)
WOD ( Workout of the Day )
4 x 400m Run
Rest 2 minutes between each run
Group Warm up
Group Mobility
Strength
Every 75 seconds x 8 rounds.
1 power clean + 1 push press – Build in weight throughout the 8 rounds. Focus is on hitting full extension in both the power clean and push press! Use your legs to drive against and through the floor.
WOD ( Workout of the Day )
3 minute AMRAP – Rest 1:30 X 4 rounds
5 Power Cleans
5 Push press
5 Burpees
*Start fresh each round!
Rx 135/95lbs
Lv.2 95/65lbs
