Category: W.O.D.

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

10 Rounds for time:

9 Toe to bar

3 Wall walks

Lv.2 – 9 knee to armpits + 3 Wall walks 

Lv.3 – 9 Hanging knee raises + 3 inch worms + 3 push ups per wall walk 

Group Warm up 

Group Mobility 

Strength – EMOM x 12: 2 front squats to a box @ 40-50% 

WOD ( Workout of the Day ) 

6 Rounds for time: *18 time cap

6 Deadlifts – 225/155lbs

15 Russian kettlebell swings – 53/35lbs

150ft sled push – 90/50lb sled weight

Lv.2 – 155/105lb deadlfit + 35/20lb kettlebell 

Group Warm up 

Group Mobility 

Strength – EMOM x 9 – 3 Bench press @ 40-50% 

WOD ( Workout of the Day ) 

EMOM x 16 for total reps

1.) :30 Push ups

2.) :30 GHD sit ups

Lv.2 – sit ups 

POST WOD – accumulate 3 minutes in ring support hold 

Group Warm up 

Group Mobility – 3 sets: 1:00 seated straddle stretch – rest 30 seconds after each set 

WOD ( Workout of the Day ) 

For time: 30 minute cap

Teams of 2, alternate as needed.

200m Dumbbell farmers carry – 50/35lbs

800m Run ( together )

200m Dumbbell farmers carry

40 Dumbbell man makers

200m Dumbbell front rack carry

800m Run ( together )

200m Dumbbell farmers carry

*One person working and one resting… 800m runs both athletes do together

*Man maker = push up + Row Right hand + Push up + Row Left hand + Power clean + Shoulder to overhead.

Lv.2 – 35/20lbs 

Group Warm up 

Group Mobility 

Strength – EMOM x 10: 1 hang squat clean *Building every minute. 

WOD ( Workout of the Day ) 

5 x 2:00 rounds for total reps:

Run 200m

Max hang squat cleans – 155/105lbs

Lv.2 – 115/75lbs 

Lv.3 – 75/55lbs 

Group Warm up 

Group Mobility 

Strength – 10 minutes to build to a heavy push press

WOD ( Workout of the Day ) 

3 Rounds for reps:

2:00 Max pull ups

2:00 Shoulder press – 95/65lbs

2:00 Calorie row

*Rest 1 minute after each movement

Lv.2 – 75/55lbs 

Group Warm up 

Group Mobility 

Strength  – 150 weighted partner medball sit ups 20/14lbs 

WOD ( Workout of the Day ) 

WE WILL BE AT SIBLEY PARK 8:30AM FOR A FREE PUBLIC WORKOUT

10:00AM CLASS ONLY HOSTED AT THE GYM!!

Group Warm up 

Group Mobility 

Strength 

EMOM x 10 minutes

2 sumo deadlifts @ 40-50%

WOD ( Workout of the Day ) 

10 x 1 minute rounds for reps

3 Deadlifts ( 315/205lbs )

Max machine calories

Rest 2 minutes between rounds

Lv.2 – 225/155lbs 

Lv.3 – 135/95lbs 

Group Warm up 

Group Mobility 

Strength 

EMOM x 9 minutes

3 Bench press @ 40-50%

WOD ( Workout of the Day ) 

AMRAP x 16 minutes

2,4,6,8 etc…

Burpees

Dumbbell alternating split snatches – 50/35lbs

Knees to elbow

Group Warm up 

Group Mobility 

Strength 

EMOM x 12 minutes – 1 front squat with a two second pause at the bottom *Building in weight every set.

WOD ( Workout of the Day ) 

AMRAP x 12

9 Ring rows

3 Front squats

9 Ring rows

6 Front squats

9 Ring rows

9 Front squats…. etc

Continue to add 3 reps to the squat until time is up!

Rx – 95/65lbs 

Lv.2 – 75/55lbs