Group Warm up
Group Mobility
Strength – Every 2 minutes x 6 sets.
2 Squat cleans + 2 Shoulder to overhead.
*Work on technique and proper positions! A push jerk is preferred, however a push press is acceptable for the day.
WOD ( Workout of the Day )
Every 3 minutes x 6 rounds.
18/12 Calorie bike
4 Squat Cleans
4 Shoulder to overhead
Rx 155/105lbs Lv.2 115/80lbs
Group Warm up
Group Mobility
Strength – Deadlift 3.3.2.2.1.1.1 *New set every 3 minutes.
Goal is to build to a heavy new PR!
WOD ( Workout of the Day )
1:30 on / 1:30 off x 7 rounds
200m Shuttle run x 10 trips
AMRAP Dumbbell snatch Rx 50/35lbs
Score = total dumbbell snatches
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Team of 2
30 Minute AMRAP
100/80 Calorie assault bike
100 Back squats Rx 135/95lbs Lv.2 95/65lbs
100 Pull ups
100 Slam balls Rx 40/20lbs
Group Warm up
Group Mobility
Strength – Bench press 5.5.3.3.1.1 *New set every 2:30.
Goal is to start light and build to a heavy single for the day!
WOD ( Workout of the Day )
For time: *15 minute time cap.
42-30-18
Calorie Row
21-15-9
Handstand push ups
Group Warm up
Group Mobility
Strength – 15 minute power clean EMOM
WOD ( Workout of the Day )
3 Rounds for time: 13 minute time cap*
20 Toe to bar
15 Burpees
10 Hang power clean Rx 135/95lbs Lv.2 95/65lbs
Group Warm up
Group Mobility
Strength – 15 minutes to establish a NEW 1 rep max back squat!
*Start with the barbell and hit 5-10 reps. Add 30-50lbs and hit 3 reps. Add 30-50lbs and hit 3 more reps…. continue to add 10-20lbs for singles until you can no longer lift the weight.
Between heavy single attempts please take 1-2 minutes between reps.
WOD ( Workout of the Day )
10 Rounds for time: * 16 minute time cap.
30 Double unders
12 Wall balls Rx 20/14lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Three rounds for total reps
1 minute at each station
1.) Slam balls Rx 40/20
2.) Sumo deadlift high pull Rx 75/55lbs
3.) Box jumps Rx 24/20″
4.) Push press Rx 75/55lbs
5.) Rowing for calories
6.) Rest
Group Warm up
Group Mobility
Strength – 5×1 Back squat, every 2:15.
-10% less than Mondays weight.
WOD ( Workout of the Day )
For time:
21-15-9
Dumbbell squat cleans Rx 50/35lbs Lv.2 35/20lbs
Deficit push ups ( hands on the dumbbells )
Deadlift: 3×3 +5lbs, every 2:15.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
0:00 – 15:00: 3 rounds for time.
25/20 Calorie bike
100 Double unders
15:00 – 30:00: 3 rounds for time.
30 Russian kettlebell swings Rx 70/53lbs
20 V-ups
10 Handstand push ups
30:00 – 35:00: Row for total distance
Row for meters
Group Warm up
Group Mobility
Strength – 3×3 Back squat, every 2:15.
-20% less than Mondays weight.
WOD ( Workout of the Day )
For time: 16 minute time cap.
27-21-15-9
Calorie row
Kettlebell Goblet squat Rx 53/35lbs
Pull ups
EXTRA: Press 3×3 +5lbs, every 2:15.
