Group Warm up
Group Mobility
Strength
2×5 Back squat @ 80% of Mondays weight – Rest 2:00 between sets.
WOD ( Workout of the Day )
EMOM X 20 Minutes – Alternate movements every minute.
1.) 8-10 Double dumbbell step over – 24/20″
2.) 8-15 Calorie assault bike
RX 50/35lbs
Lv.2 35/20lbs
Group Warm up
Group Mobility
Strength
Every 30 seconds x 5 – 1 Clean and jerk.
REST 60 Seconds
4 rounds
WOD ( Workout of the Day )
For time: 20 minute time cap
1500m Row
-into-
5 Rounds of:
10 Bar muscle ups / pull ups
7 Shoulder to overhead Rx 155/105lbs Lv.2 95/65lbs
Group Warm up
Group Mobility
Strength
Every 3 minutes, for 5 rounds – 5 Back squats @ 90% of Fridays 5RM.
*It should be heavier than last Mondays 5×5!
WOD ( Workout of the Day )
For time: *13 minute time cap
40-30-20-10
Wall Balls – 20/14Lbs
Russian kettlebell swings – 53/35lbs Rx+ 70/53lbs
Group Warm up
Group Mobility
Strength
15 Minutes to find a 5 rep max back squat! Rest as needed between attempts.
WOD ( Workout of the Day )
5 minutes of work / 2 minutes rest x 3 rounds
400m Run
15 Strict Press
15 Pull ups
Max machine calorie in time remaining
Rx + 95/65lbs
Rx – 75/55lbs
Lv.2 45/35lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Teams of 3
2 working: 1 person is always rowing, 1 person working on the AMRAP and one resting! You may switch on and off the rower as you wish!
25 minute AMRAP
100 Burpees to a plate – 45/25lb
100 Dumbbell snatch – 50/35lbs
100 Toe to bar
100 Box jump overs – 24/20″
100 Russian Kettlebell swings – 53/35lbs
*Score is total meters completed and the end of the workout + total rounds and reps in the AMRAP.
Group Warm up
Group Mobility
Strength
2×5 Back squat @ 80% of Mondays weight – Rest 2:00 between each set.
WOD ( Workout of the Day )
For time: 15 minute time cap
21-15-9-9-15-21
Wall ball shots – 20/14lbs
Dumbbell deadlifts – 50/35lbs
Double unders x 3
Group Warm up
Group Mobility
Strength – Every 2:30 x 4 sets.
4 single leg dumbbell RDL each leg + 8 Dual dumbbell bent over rows.
WOD ( Workout of the Day )
EMOM X 25
1.) 100m Run
2.) 20 Slam balls – 40/20lbs
3.) 12 Hang power cleans – Rx 155/105lbs Lv.2 135/95lbs
4.) 10 Burpee box jump overs – 24/20″
5.) Rest
Group Warm up
Group Mobility
Strength
Back squat 5×5 @ 55-60% of your 1rm
*New set every 3:00
WOD ( Workout of the Day )
Every 3:30 x 6rds
15/12 Calorie bike
10-15 Handstand push ups / Hand release push ups
9 Dumbbell shoulder to overhead – Rx 55/35lbs Lv.2 35/20lbs
Group Warm up
Group Mobility
Strength
One power snatch… every 20 seconds x 5 rounds @ 60-70%
Rest 1:30 x 3 rounds
WOD ( Workout of the Day )
3 rounds for total reps:
1:00 – wall balls
1:00 – burpees
1:00 – Box jumps 20″
1:00 – Split jumps
1:00 – Row for calories
1:00 – Rest
Group Warm up
Group Mobility
Strength
Every 3 minutes x 5 rounds
4 Bench press + 5 Strict pull ups
*The 9 reps shouldn’t take more than 1 minute. Increase weight every round and you can use any grip you please for the pull ups.
WOD ( Workout of the Day )
“Grace”
For time: *7 minute time cap.
30 Power clean & Jerks
Rx 135/95lbs Lv.2 115/85lbs
