Group Warm up
Group Mobility
WOD ( Workout of the DAY )
0:00 – 15:00 ( For time )
50 Calorie row
50 Alternating dumbbell snatch – 50/35lbs
50 Box jump overs – 24/20″
15:00 – 30:00 ( 3 rounds for time )
250m Row
400m Run
30:00 – 42:00 ( 12 minute EMOM )
1.) 15 GHD sit ups
2.) 15 Dumbbell bench press -50/35lbs
Group Warm up
Group Mobility
Strength – EMOM x 12 minutes: 3 sumo deadlifts @ 60-70%
WOD ( Workout of the Day )
AMRAP x 10 minutes
Wall balls – 20/14lbs
perform a dumbbell 100ft farmer carry after every 20 reps! 50/35lbs
Group Warm up
Group Mobility
Strength – Every 2 minutes x 6 sets: 3 Hang power snatch *Building in weight.
WOD ( Workout of the Day )
For time – 10 minute time cap
21-15-9
Hang power snatch
Toe to bar
95/65lbs – RX
75/55lbs – Lv.2
Group Warm up
Group Mobility
WOD ( Workout of the Day )
for time with a partner – 35 minute time cap
1,600m Run *Split the runs, one person working at a time.
RIGHT INTO
50 Curtis press complex – 95/65lbs lv.2 – 75/55lbs
Curtis press Is one power clean + front rack lunge left + front rack lunge right + push press
*Both partners do 4 burpees every minute on the minute during this portion!
RIGHT INTO
1,600/1,300m Row
Group Warm up
Group Mobility
Strength – Back squat: 5/5/3/3/1/1/1 *Increase weight though the sets! New set every 2 minutes.
WOD ( Workout of the Day )
5 Rounds for time
40 Double unders
30 Russian kb – 53/35lbs
20 Box jumps – 24/20″
Finisher – 2 minute quad smash each leg.
Group Warm up
Group Mobility
Strength – Every 1:30 x 7 sets: 1 bench press *Build up to a heavy single for the day!
WOD ( Workout of the Day )
EMOM x 10 minutes
7 Dumbbell strict press -50/35lbs
AMRAP bike cals in time remaining
Finisher: 3 sets: 8 barbell bent over rows – 155/105lb
Group Warm up
Group Mobility
WOD ( Workout of the Day )
EMOM x 20
1.) 50 Double unders
2.) 15/12 Calorie bike
3.) 10 Dumbbell box step overs – 20″ @ 35/20lbs
Finisher: 4×6 Front squats, every 2 minutes. Increase to a moderate weight.
Group Warm up
Group Mobility
Strength – Every 60 seconds x 7 sets: 3 Sumo deadlifts @ 60-65%
WOD ( Workout of the Day )
For time – 25 minute time cap
21 Strict pull ups
800m Run
15 Strict pull ups
800m Run
9 Strict pull ups
800M run
Rx + – 15/12/9 muscle ups
LV.2 – Ring rows
Group Warm up
Group Mobility
Strength – EMOM x 7: 5 banded GHD sit ups *Heavier than last week.
WOD ( Workout of the Day )
For time – 20 minute time cap
3 rounds
20 GHD sit ups
20 Burpee box jump overs – 24/20″
20 Wall balls – 30/20lbs
Lv.2 – ab mat x 30 reps & 20/14lb wall ball
Group Warm up
Group Mobility
Strength – Every 2 minutes, for 6 sets: 3 bench press *Building in weight +5/10lbs from last weeks triple.
WOD ( Workout of the day )
AMRAP x 7 minutes
30 Double unders
3 Power cleans – 205/135lbs
Lv.2 – 155/105lbs
Finisher: 150 banded push downs *Few as sets as possible!
