Group Warm up
Group Mobility
WOD ( Workout of the Day )
In teams of 2 – split work equally.
30 Minute AMRAP
100 Calorie assault bike
100 Back squats – 135/95lbs *Bar comes from the floor.
100 Push ups
100 Slam balls – 40/20lbs
50 Sled push -90/50lbs * 1 sled push is down + back.
Group Warm up
Group Mobility
Strength
Every 90 seconds x 4 rounds – 4 Push press *Build in weight each set. Find something challenging for the day!
WOD ( Workout of the Day )
7 minute AMRAP
7 Double dumbbell power cleans Rx 50/35lbs
7 Burpee box jump overs – 24/20″
REST 3 MINUTES
5 minute AMRAP
6 Dumbbell snatch – alternate arms every rep. Rx 50/35lbs
6 Box jumps – 30/24″
REST 2 MINUTES
3 rounds for time:
12 Dumbbell deadlifts
9 Hang power cleans
6 Shoulder to overhead
Rx 50/35lbs
Group Warm up
Group Mobility
Strength
Every minute on the minute, for ten minutes – 2 front squats @ 65-75%
*Move the reps as fast as possible! lower the weight if needed to move the weight with speed.
WOD ( Workout of the Day )
For time:
21-15-9
Wall ball shots -20/14lbs Rx+ 30/20lbs
Sit ups Rx+ GHD
Calorie row
Group Warm up
Group Mobility
Strength
Bench press 5×5 – rest 2 minutes after each set.
WOD ( Workout of the Day )
50 Burpee pull ups for time
*Every 10 reps run 200m
Rx+ 30 Ring muscle ups for time
**Every drop from the rings run 200m
Group Warm up
Group Mobility
Strength – 5×3 Front squats, rest 2:00 between sets.
WOD ( Workout of the Day )
AMRAP 4:00
75 Double unders
400m run
Max effort slam balls with the time remaining – 40/20lbs
Rest 2:00
*Repeat for 3 total rounds. Score is total number of slam balls completed.
Group Warm up
Group Mobility
Strength
1 Power snatch every 30 seconds x 10 minutes. If you have a 1rm these will be done @ 70-85%.
WOD ( Workout of the Day )
Open workout 19.4 – 12 minute time cap including rest.
Group Warm up
Group Mobility
Teams of 2, split work equally.
30 minute AMRAP
The rest will be on the board tomorrow!
Group Warm up
Group Mobility
Skill – every 3 minutes, for 4 rounds.
10 Dumbbell rows – each arm.
1 Rope climb – legless if possible!
WOD ( Workout of the Day )
2 minutes on – 2 minutes off x 6 rounds for total reps.
15/10 Calorie assault bike
max rep dumbbell box step overs with time remaining.
24/20″ Rx 50/35lbs
** The bike should take 60 seconds max! scale accordingly to meet this standard.
Group Warm up
Group Mobility
Strength
Push press 3×5 – Rest 2:00 between sets.
*Build to a heavy set of 5 for the day!
WOD (Workout of the Day )
“Diane”
21-15-9
Deadlift 225/155
Handstand push ups
Group Warm up
Group Mobility
Strength
Back squats – every 2 minutes, for 6 rounds.
5.5.3.3.2.2 *Weights should increase as reps decrease!
WOD ( Workout of the Day)
17 minute AMRAP
200m Run
5 Goblet squats
*Add 5 squats after each completed round.
RX-53/35lbs Rx+ 70/53lbs
