Group Warm up
Group Mobility
Strength – 6 sets: every 2 minutes.
1 high hang power clean + 1 hang power clean + 1 power clean *Build in weight if your technique allows.
WOD ( Workout of the Day )
20 minute AMRAP
5 Power cleans
15 Box jumps – 24/20″
200m Run
RX – 185/125lbs
Lv.2 135/95lbs
Lv.3 115/80lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
3 rounds for time:
48 sit ups
36 single arm DB clean and jerk – 18 each arm.
48 Split jumps
Rx – 50/35lbs Lv.2 35/20lbs
Group Warm up
Group Mobility
Strength
Every 3 minutes x 6 rounds
3 Push press + 12 v ups *Increasing weight each round.
WOD ( Workout of the Day )
30 minute kettlebell ruck for total distance Rx 53/35lbs
Don’t let the kettlebell drop, however if you must stop and perform 3 burpees every time the kettlebell touches the ground.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
0:00 – 8:00 ( 3 rounds for time )
50 Double unders
10 Front squats Rx 135/95lbs Lv.2 95/65lbs
8:00 – 18:00 ( 5 rounds for time )
10 Burpees over the bar
10 Hang power cleans
18:00 – ? ( for time )
75 Double unders
25 Push press
25 burpees over the bar
Group Warm up
Group Mobility
Strength
Every 2 minutes x 4 rounds
5 Touch and go deadlifts *Build in weight each set.
WOD ( Workout of the Day )
Every 3:30 x 5 rounds
Run 400m
*Score is slowest and fastest round.
Group Warm up
Group Mobility
Strength
EMOM x 9
1.) 5-8 Strict pull ups
2.) 10-12 Dumbbell floor press
3.) 30-45 second hollow hold
WOD ( Workout of the Day )
EMOM X 24 minutes *Score is total numbers of calories completed.
1.) 1 round of – 5 plate ground to overhead #45/25
10 Push ups and 15 Air squats
2.) 12-15 plate burpees #45/25
3.) Max calorie machine
4.) Rest
Group Warm up
Group Mobility
Strength
6 sets – every 90 seconds: 1 High hang power snatch + 1 Hang power snatch. *Add weight if technique and positions allow.
WOD ( Workout of the Day )
7 Rounds for total time:
45 Double unders
7 Hang power snatches Rx 95/65lbs Lv.2 75/55lbs
Rest 1:1
Group Warm up
Group Mobility
Strength
Every minute on the minute, for ten minutes – 1 thruster *Increase weight every round!
WOD ( Workout of the Day )
3 rounds for total reps
1:00 Thrusters Rx 95/65lbs Lv.2 75/55lbs
1:00 Power Cleans
1:00 Slam balls – 40/20lbs
1:00 Alternating single leg V- ups
1:00 Rest
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Every 4 minutes x 7 rounds
250m Row
5-10 Burpee box jumps – 24/20″
200m Run
*Score is slowest and fastest round.
Group Warm up
Group Mobility
Strength
Every 2:30 x 5 rounds – 6 front squats + 4 back squats.
135/95lbs or 95/65lbs *Must be done unbroken every round!
WOD ( Workout of the Day )
3 minutes on / 2 minutes off x 3 rounds
1 wall ball + 1 American kettlebell swing
2+2
3+3
etc….
At the start of a new round pick up where you left off. Score is total reps at the end of the three rounds.
