Group Warm up
Group Mobility
Strength – Every 2:30 x 7 sets: Front squats 5/5/3/3/1/1/1 *Increase loading every set.
WOD ( Workout of the Day )
For time – 15 minute time cap
100 Double unders
75 Hang power cleans – 95/65lbs
50 Sit ups
75 Push press – 95/65lbs
100 Double unders
Rx – 75/55lbs
Lv.2 – 45/35lbs + 40 reps
Group Warm up
Group Mobility
Strength – Every 2:00 x 10 sets: 140ft sled push *Increase weight every 2 sets.
WOD ( Workout of the Day )
For time – 30 minute time cap
1600m Run
800m Farmers carry – 35/20lbs
1600m Row
Group Warm up
Group Mobility
Strength – EMOM x 7: 3 strict pull ups *Weighted if possible!
WOD ( Workout of the Day )
5 rounds for reps
1:00 bike for cals
rest 30 seconds
1:00 Dumbbell push press – 50/35lbs
rest 30 seconds
Lv.2 – 35/20lbs
Group Warm up
Group Mobility
Strength – 6 sets, every 2 minutes: 2 power cleans *Build in weight!
WOD ( Workout of the Day )
For time – 17 minute time cap
30 Kettlebell step ups – 70/53lbs @ 20″ box
30 Toe to bar
30 Calorie row
30 Wall balls – 20/14lbs
30 Calorie row
30 Toe to bar
30 Kettlebell box step ups
Lv.2 – 53/35lbs + hanging knee raises
Group Warm up
Group Mobility
WOD ( Workout of the Day )
For time
50-40-30-20-10
Burpees
Group Warm up
Group Mobility
Strength – Every 1:30 x 7 sets: 3 strict press @ 70-80%
WOD ( Workout of the Day )
10 Rounds for time – 15 minute time cap
10 Hand release push ups
10 Sit ups
Rx+ – Handstand push ups
Lv.2 – hand release push ups from the knees
Group Warm up
Group Mobility
Strength – EMOM x 12: 4 Alternating reverse step lunges *Moderate loading increase every 2nd set!
WOD ( Workout of the Day )
AMRAP x 7
3-6-9-12 etc
Thrusters – 95/65lbs
Chest to bar pull ups
lv.2 – 75/55lbs + kipping pull ups
lv.3 – 45/35lbs + jumping chest to bar pull ups
Group Warm up
Group Mobility
on a 12:00 clock
50 Calorie row
40 kettlebell swings – 53/35lbs
30 Kettlebell goblet squats
20 Burpees
Max strict pull ups in time left
Rest 5 minutes
300/250 Calorie bike for time *25 minute time cap
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
