Group Warm up
Group Mobility
Strength
10×3 Close grip bench press @ 60-70% Every minute on the minute. Focus on being quick with all reps!
WOD ( Workout of the Day )
For time: 15 minute time cap.
35/25 Calorie row
21-15-9
Toe to bar
Burpees
35/25 Calorie row
Group Warm up
Group Mobility
Skill – Handstand progressions lead by a coach!
In a group x 5 rounds
:20 On :40 off – Handstand pushups / pike push ups / push ups
:20 on :40 off – 5 Deadlifts *Add weight each round and build
WOD ( Workout of the day )
Every 6 minutes x 3 rounds
9 Box jump overs – 30/24″
12/8 Bike calories
9 Deadlifts – 225/155
12/8 Calorie bike
*Complete each round as fast as possible!
Group Warm up
Group Mobility
WOD ( Workout of the Day )
0:00 – 3 Rounds for time:
16 Sit ups Rx+ GHD
24 Alternating Dumbbell snatch 50/35lbs
@ 10:00 – 3 Rounds for time:
20/15 Calorie assault bike
10 Burpee box jump overs 24/20″
@ 20:00 – 3 Rounds for time:
Row 300m/200m
100ft Walking lunge
Group Warm up
Group Mobility
Strength
4×5 Bench press *Build weight every round.
Superset with…
4×8 Dumbbell rows (each arm) *Build weight every round.
REST 2 MINUTES after each round.
WOD ( Workout of the Day )
Teams of 2, for Time:
50 / 40 / 30 / 20 / 10
Bench Press
Pull ups
*Weights will be written on the board.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Teams of 3
9 minutes – establish a team hang power clean max. All Three must find a 1 rep max, follow the leader style.
3 minutes “REST” Write up team total for the power clean and transition to part 2.
Team of 3 – 1 person working at a time.
10 Rounds ( 22 minute time cap )
45 Wall balls – 20/14lbs
150ft Sled push – 90/50lbs
3 minutes REST
12 minute AMRAP – 1 person working at a time.
12 sandbag over the shoulder – 100/60lbs Rx+ 150/100
24 Sandbag step ups – 24/20″
Group Warm up
Group Mobility
Strength
Every 2 minutes, for 16 minutes: 1 Push press + 3 Push Jerk. Focus on driving under barbell and perfect technique.
WOD ( Workout of the Day )
0:00 – 6:00
400m Run
21 Kettlebell swings Rx 53/35lbs
21 Burpees
*Max double unders in the time remaining.
6:00 – 12:00
600m Run
15 American Kettlebell swings
15 Burpees
*Max double unders
12:00 – 18:00
800m Run
9 Kettlebell swings
9 Burpees
*Max double unders
Group Warm up
Group Mobility
Strength
5×3 Touch & Go power cleans – rest 1:30 between triples. Build to a heavy touch and go triple for the day!
WOD ( Workout of the Day )
For Time:
15 / 13 / 11 / 9 / 7 / 5 / 3
Box jump overs – 24/20″
Toe to bar
Double dumbbell power cleans Rx 35/20 Rx+ 50/35lbs
Group Warm up
Group Mobility
Strength
10 minute alternating EMOM
1.) 2 Front squats @ 60% +/- 5%
2.) 4 Back squats @ the same weight from your front squats
WOD ( Workout of the Day )
For time: *16 minute time cap.
2 rounds of:
8 Thrusters – 135/95 Lv.2 115/85
16 Sit ups
– Directly into –
2 rounds of:
8 Thrusters – 115/85 Lv.2 95/65
16 Sit ups
– Directly into –
2 Rounds of:
8 Thrusters – 95/65 Lv.2 75/55
8 Bar Muscle ups Lv.2 Chest to bar
**RX+ GHD sit ups
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Teams of 2, for time.
30/20 Calorie bike
100 Double dumbbell deadlifts Rx 55/35lbs
30/20 Calorie bike
80 Double dumbbell hang cleans
30/20 Calorie bike
60 Double dumbbell box step ups 24/20″
30/20 Calorie bike
40 Double dumbbell thrusters
30/20 Calorie bike
20 double dumbbell renegade rows – 1R/1L = 1 rep
Group Warm up
Group Mobility
Strength
Every 90 seconds x 10 rounds – 2 overhead squats. Focus on perfect positions!
WOD ( Workout of the Day )
12 minute AMRAP
2-4-6-8-10-12 etc… continue until the 12 minutes is up.
Overhead squats
pull ups
burpees over the bar
RX 135/95lbs Lv.2 115/85lbs Lv.3 95/65lbs
