Group Warm up
Group Mobility
Strength
Every 90 seconds x 8 rounds
3 Position squat clean: High hang, hang above the knee and floor.
*Focus on positions and technique
WOD ( Workout of the Day )
Every 3:30 x 6 rounds
12/9 Calorie machine
9 Power Cleans
9 Bar facing burpees
Rx 135/95
Lv.2 95/65
Group Warm up
Group Mobility
Strength
Every 3 minutes x 5 rounds
5 Bench press @ 70-85% + 10 Dumbbell rows – 5 each hand.
WOD ( Workout of the Day )
10 Minute AMRAP
3,6,9,12 etc..
Pull ups
Russian kettlebell swings Rx 70/53lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
20 Minute AMRAP
8 Front rack lunges
8 Bar facing burpees
8 Front rack lunges
8 Chest to bar pull ups
Group Warm up
Group Mobility
Strength
Every 3:30 for 3 sets:
1:00 Front loaded bag hold + 10 Handstand push ups + 3 Tall box jumps
WOD ( workout of the day )
Tabata – 8 rounds :20 on / :10 off
1.) Bike/Row calories
2.) Plate touches – 45/25lbs
3.) Plate ground to overhead – 45/25lbs
*Full tabata at each movement followed by 1 minute rest. Score is total reps completed.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Every 5 minutes x 5 rounds
250/200m Row
12 Dumbbell thrusters
250/200m Row
12 Alternating dumbbell snatch
REST 5 MINUTES
For time: *12 minute time cap.
500m Row
50 Wall balls
25 Dumbbell box step overs
Rx – 50/35lbs
Lv.2 35/20lbs
Group Warm up
Group Mobility
Strength
Every 90 seconds x 8 rounds
3 Position power clean: High hang, hang above the knee and floor.
*Focus on technique and positions.
WOD ( Workout of the Day )
EMOM X 15 minutes
1.) 12 Burpees
2.) 10 Toe to bar
3.) 15/12 calorie machine
Group Warm up
Group Mobility
Strength
Every 3 minutes, for 5 sets:
4 Bench press @ 75-85% + 5 Chin ups
WOD ( Workout of the Day )
For time:
10-1
American kettlebell swings
Hand release push ups
*30 Double under after each round!
RX – 70/53lbs
Lv.2 – 53/35lbs
Group Warm up
Group Mobility
Strength
Every 3 minutes, for 5 sets:
5 Back squats at tempo 2 down, 1 hold and 1 up.
*Build to a heavy set for the day!
WOD ( Workout of the Day )
15 minute AMRAP
19 Wall balls – 20/14lbs
19 Calorie machine
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Team of 2
20 Minute AMRAP – Both athletes working at the same time
1 athlete working on biking / rowing for calories ….. The second athlete is doing 15 slam balls + 20 Air squats while the first athlete is biking! Switch once the air squats are completed.
Score is total calories completed at the end of the AMRAP
Group Warm up
Group Mobility
Strength
Every 4 minutes x 4 sets:
8 Dumbbell box step ups – 4 each leg
10 Dumbbell hip bridges
12 Dumbbell Bulgarian split squats – 6 each leg
50/35lbs 35/20lbs
WOD ( Workout of the Day )
EMOM X 10 Minutes
1.) 10 Deadlifts
2.) 15 second side plank – each side
