Group Warm up
Group Mobility
Strength
20 minutes to find a heavy squat single for the day! Rest as needed between attempts.
WOD ( Workout of the Day )
10 minute AMRAP
8 Toe to bar
8 Dumbbell thrusters RX 50/35lbs Lv.2 35/20lbs
12 Dumbbell front rack walking lunges
Extra – 2 minutes per leg, banded hip opener.
Quad smash – 3 minutes per leg.
FREE Community Workout! Please join us for a fun and easy partner workout. I look forward to meeting and seeing new faces.
Group Warm up
Group Mobility
Strength
Every 90 seconds, for 10 sets.
2 Power snatch + 2 overhead squats – Build in weight each set.
WOD ( Workout of the Day )
Every minute on the minute, for 12 minutes.
1.) 50ft overhead db lunge – single arm.
2.) 6 HEAVY dumbbell snatch (3R/3L) – alternate arms every rep.
3.) 15 V – ups
RX – 50/35lbs
Lv.2 – 35/20lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
On a running clock complete the designated work for time or total reps. If you didn’t complete the assigned work in the allotted time note your number of completed reps.
0:00 – 9:00 ( For time / reps )
75 American kettlebell swings Rx -53/35lbs
75 Box jump overs Rx – 24/20″
10:00 – 19:00 ( For time / reps )
21 – 15 – 9
Calorie row
Dips / Push ups
20:00 – 29:00 ( AMRAP )
12 Sit ups RX+ GHD sit ups
100ft farmers carry RX – 50/35lbs
30:00 – ? ( For time )
600m run
60 Burpees
Group Warm up
Group Mobility
Strength
3 rounds of:
10 Pistols – alternate legs.
– Rest 30 seconds –
1 Pause front squat (2 second pause) + 2 front squats @ 60-75%
– Rest 30 seconds –
10 Rotational slam balls (40/20lbs) 10 reps each side.
– Rest 2:00 after each round –
WOD ( Workout of the Day )
“Fran” – 8 minute time cap.
For time:
21-15-9
Thrusters (95/65lbs)
Pull ups
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
Strength
Every 2 minutes, for 5 sets.
10/8/6/4/2 – Power cleans.
Please practice touch and go power clean reps! Start at an easy weight and work up to a challenging double for the day.
WOD ( Workout of the Day )
For time: 16 minute time cap.
100 double unders
80 Wall ball shots (20/14lbs)
60 Calorie row
40 Toe to bar
20 Power cleans (135/95lbs)
Group Warm up
Group Mobility
Strength
A.) Every 90 seconds – 6 rounds.
5 Dumbbell floor press + 5 Strict handstand push ups. Build in weight each set!
B.) Every 90 seconds – 6 rounds.
5 Barbell pendlay rows + 5 Strict dips. Build in weight each set!
WOD ( Workout of the Day )
12 minute AMRAP
20/15 Calorie assault bike
20 Burpees
20 Dumbbell Push press RX (50/35lbs)
Group Warm up
Group Mobility
Strength
5 sets of:
150ft kettlebell waiters carry – one KB in the front rack and one KB Overhead.
75ft carry with right arm and 75ft carry with the left arm.
*Add weight if you can hold a braced and locked out overhead position!
– Rest 1:30 –
WOD ( Workout of the Day )
20 minute AMRAP
Teams of 2, alternate every movement.
10 Shuttle runs
20 Plate ground to overhead (45/25lbs)
30 Split jumps
Group Warm up
Group Mobility
Strength – 4 rounds.
15 Barbell curls
– Rest 30 seconds –
20 Russian twists ( 45/25lbs )
– Rest 30 seconds –
12 Dumbbell rows ( 6R/6L )
– Rest 1:30 –
WOD ( Workout of the Day )
Row – 1000m
– Rest 3 minutes –
Group Warm up
Group Mobility
Every 7 minutes, for 28 minutes – 4 rounds.
500m Row
15 Toe to bar
30 Push ups –
RX+ 20 Handstand push ups
