Category: W.O.D.

Group Warm up 

Group Mobility 

Strength – Back squat every 2:30 x 5 sets! 

1 rep +5/10lbs

WOD ( Workout of the Day ) 

For time:

50-40-30-20-10

Med ball cleans Rx 20/14lbs

Double unders

Sit ups

Extra: Bench press 5×3 +5lbs, every 2:15. 

Group Warm up 

Group Mobility 

Strength – Back squat 3×5, every 2:15. 

-10% less than Mondays weight!

WOD ( Workout of the Day ) 

For time: 16 minute time cap

600/500m Row

20 Push Press

40 Front squats

20 Push press

600/500m Row

RX+ 135/95lbs RX 95/65lbs 

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

3 Rounds for total reps – 24 minutes.

2 minutes of max rope climbs

2 minutes of max box jump overs – 30/24″

2 minutes of max hang power cleans – 155/105lbs

2 minutes to preform 10 burpees

*Goal is to have a minute of rest or more before starting the next round.

Group Warm up 

Group Mobility 

Strength – Back squat 3×5, every 2:15. 

-20% from Mondays weight.

WOD ( Workout of the Day ) 

4 rounds for time:

50 Double unders / 70 singles

50ft dumbbell front rack walking lunge RX 55/35lbs 

15 Dips

EXTRA: Press 3×5, every 2:15. +5lbs heavier than last week. 

Group Warm up 

Group Mobility 

Strength – Power snatch x 12 minute EMOM. 

2 reps every minute on the minute. Add weight each round to finish with a perfect double for the day!

WOD ( Workout of the Day ) 

For time: 16 minute time cap.

40/30 Calorie bike…..

-THEN-

10 Rounds of:

6 Alternating dumbbell snatch

 4 Dumbbell facing burpees

5 Toe to bar

RX – 50/35lbs Lv.2 35/20lbs 

Group Warm up 

Group Mobility 

Strength – 5×3 Back squat – every 2:30. Add +5/10lbs from last week! 

WOD ( Workout of the Day ) 

Team of 2, 20 minute AMRAP – alternate every complete movement.

10 Calorie row

15 Wall balls – 20/14lbs

15 American kettlebell swings – 53/35lbs

Extra: Bench press 3×5, every 2:30. Add +5lbs from last week! 

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

10 rounds for time:

12/10 Calorie row

8 Power cleans Rx 115/80lbs   Lv.2 95/65lbs

*15 minute time cap.

Group Warm up 

Group Mobility 

Strength – Back squat 3×5, every 2:15. 

-10% less than Mondays weight.

WOD ( Workout of the Day ) 

Every 2 minutes:

20 Wall balls – Rx 20/14lbs Rx+ 30/20lbs

AMRAP burpees in the remaining time.

Rest 2 minutes and repeat for 5 Rounds.

EXTRA: Deadlift 5×3 +5/10lbs heavier, new set every 2:15. 

Group Warm up

Group Mobility 

WOD ( Workout of the Day ) 

Teams of 2, for time:

50 Calorie row

80 Russian kettlebell swings – 70/53lbs

40 Shoulder to overhead – Rx 135/95lbs Lv.2 95/65lbs

50 Calorie bike

80 Russian kettlebell swings

20 Shoulder to overhead – Rx 185/125lbs Lv.2 135/95lbs

50 Box jumps overs – 24/20″

–Rest 5 minutes & repeat- 

Group Warm up 

Group Mobility 

Strength – Back squats 3×5, every 2:15. 

-20% less than Mondays weight.

WOD ( Workout of the Day ) 

EMOM x 20 minutes – 5 Rounds.

1.) Row 16/13 calories

2.) 40 Double unders

3.) 20 sit ups

4.) Rest

EXTRA: Press 5×3 +5/10lbs heavier than last. Every 2:15.