Group Warm up
Group Mobility
WOD ( Workout of the Day )
2 rounds for time – 30 minute time cap
Teams of 2, one person working at a time.
100 Pull ups
30 Clean & Jerks – 135/95lbs
150 Sit ups
Lv.2 – 95/65lbs
Lv.2 – 75/55lbs + Banded pull ups
Group Warm up
Group Mobility
Strength
EMOM x 10 – 2 back squats *Building in weight every set.
WOD ( Workout of the Day )
For time: 15 minute time cap
9-15-21
Back squats
Run 400m after each set
RX – 225/155lbs
Lv.2 – 185/125lbs
Lv.3 – 135/95lbs
Group Warm up
Group Mobility
Strength
5 sets with a partner
:45 Second dumbbell / kettlebell front rack hold + Max GHD sit ups
Partner 1 holds while partner 2 performs sit ups – switch after 45 seconds.
WOD ( Workout of the Day )
7 Rounds for reps
15 Dumbbell deadlifts – 50/35lbs
1:00 Max calorie bike
Rest 1 minute after each round
Group Warm up
Group Mobility
Strength
EMOM x 10 minutes – 150ft sled push 90/50lbs
WOD ( Workout of the Day )
For total time:
3 Rounds of
12 Strict handstand push ups
50 Air squats
Rest 3 minutes
3 Rounds of
12 Kipping handstand push ups
25 Box jumps – 24/20″
Lv.2 – Hand release push ups + Push ups
Group Warm up
Group Mobility
WOD ( Workout of the Day )
5 Rounds for time – 40 minute time cap
800m Run
50 Push ups
5 Rope climbs
*Both athletes run together and break up push ups & climbs as needed.
Group Warm up
Group Mobility
Strength
Every 4 minutes x 5 sets:
3 Power cleans @ 60% + 2 Power cleans @ 65% + 1 Power Cleans @ 70-75%
*Quick as possible for all 6 weights.
WOD ( Workout of the Day )
For time: *16 minute cap
400m Walking lunges
Lv.2 – 10 minute total distance
Rx+ Weighted vest
*This workout make look stupid or easy, however expect 3-400 steps in total… it’s a lot harder than you think.
Group Warm up
Group Mobility
Strength
Every 2 minutes x 4 sets: 4 weighted pull ups *Building in weight if you can.
WOD ( Workout of the Day )
For time *10 minute time cap
30 Pull ups
200 Double unders
30 Chest to bar pull ups
Lv.2 – Pull ups both times
Lv.3 – jumping pull ups and ring rows
Group Warm up
Group Mobility
Strength
EMOM x 10: One front squat *Building to a heavy single for the day.
WOD ( Workout of the Day )
For time: 15 minute cap
42 GHD Sit ups
21 Front squats
30
15
18
9
Rx – 185/125lbs
Lv.2 – 135/95lbs
Lv.3 – 75/55lbs + Sit ups
Group Warm up
Group Mobility
WOD ( Workout of the Day )
For time – 22 minute cap
500/400m Row
25 Shoulder press * from a rack
500/400m Row
15 Shoulder press
500/400m Row
10 Shoulder press
500/400m Row
*Every time you break from a set of shoulder press… stop and do a 6 burpee penalty.
Rx – 115/75lbs L.v2 – 75/55lbs
Post Wod – 3 sets of: 15 kettlebell side bends / per side + max reps strict dips *Rest as needed between sets.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
AMRAP x 20 minutes
5 Pull ups
10 Push ups
20 Pulls on the rower
*Score is total number or rounds + reps and calories rowed
Post workout: 3x400m weighted run *increase weight each round – rest 1:00
