Group Warm up
Group Mobility
Strength – 4 rounds of:
A.) 8 Pendlay row – heavy as possible.
– Rest 30 seconds
B.) Max effort strict pull ups * Use a band if needed to perform at least 5 reps.
– Rest 1:30 after each set
WOD ( workout of the Day )
2 minutes on
3 rounds of:
5 Deadlifts Rx 155/105
5 burpees over the bar
*Time remaining max double unders.
Rest 2 minutes… repeat for 4 rounds total.
Group Warm up
Group Mobility
WOD ( workout of the Day )
Team of 2 – break up however you please!
12 minutes to complete
42/30 Assault bike calories
30 Shoulder to overhead Rx 135/95lbs Lv.2 95/65lbs
42 Toe to bar
30 Slam balls – 40/20lbs
42/20 Calorie bike
With the time remaining… AMRAP shoulder to overhead 135/95lbs
Rest 5 minutes and repeat with heavier loads.
Round 2 = Rx 155/105lbs Lv.2 115/80lbs
Group Warm up
Group Mobility
Strength – Back squats.
3×3 @ 75-80%, 3×2 @ 80-85%, 3×1 @ 85-90% – Rest 1:30/2:00 between sets.
WOD ( Workout of the Day )
12 minute AMRAP
5 Shuttle runs – 100m
15 Wall balls – 20/14lbs
Group Warm up
Group Mobility
Strength – Every 90 seconds x 10 rounds.
3 bench press + 10 Sit ups. Start at 60% and build your way up!
WOD ( Workout of the Day )
15 minute AMRAP
25/20 Calorie row
20 Alternating dumbbell snatch – Rx 50/35lbs
15 Burpees over the dumbbell
Group Warm up
Group Mobility
Strength – every 2:30 for 5 rounds.
6 Touch and go deadlifts @ 65% and build to a heavy set for the day!
WOD ( Workout of the Day )
5 Rounds for time or total reps … 8 minute time cap.
15 American kettlebell swings – 53/35lbs
10 Box jumps – 24/20″
REST 2 Minutes
5 Rounds for time or total reps… 8 minute time cap.
10 Handstand push ups
10 Deadlifts – 185/125lbs
9:00am – fresh workout if you’ve already done 20.5!!
10:00am – Final throw down for 20.5! Monday at open gym will be last call for 20.5.
Last open workout for the year!!
20.5 will be performed during all class times.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
For time:
50/35 Calorie bike
Then
8 rounds of:
5 burpees
7 Hang power cleans – 95/65lbs
8 Wall balls – 20/14lbs
Then
50/35 calorie bike
After party: 10 minutes of stretching.
Group Warm up
Group Mobility
Strength – Every minute on the minute, for 10 minutes.
3 deadlifts @ 60-65% focus on speed!
WOD ( workout of the Day )
Every 5 minutes, for 5 rounds.
500m Row
*Start at a comfortable pace and build to a hard 500m row on set 4 or 5.
After party: 10 minutes of stretching.
Group Warm up
Group Mobility
Strength – every 2 minutes x 4 rounds… Alternate movements every 2 minutes.
1.) 5 incline bench press
2.) 10-20 Straight bar dips *10 for beginners and 20 for more experienced athletes.
WOD ( Workout of the Day )
Team of 2 – for time:
Double unders, sit ups and bench press.
