Group Warm up
Group Mobility
Strength
5×5 Back squats @ 75% – rest 2:00 between sets.
WOD ( Workout of the Day )
4 Rounds for time:
20 Toe to bar
12 Single arm shoulder to overhead – Rx 55/35 Lv.2 35/20 (6R/6L)
90m Run – 4 shuttle runs
Extra: 5×5 Bench press @ 75% – rest 2:00 + 4×6 dumbbell skull crushers.
Group Warm up
Group Mobility
Strength
8×2 Squat snatch – rest 1:30/2:00 between doubles. Build from set to set and allow for no misses!
WOD ( Workout of the Day )
In 2 minutes complete: 20 burpees AMRAP Chest to bar / Pull ups in the remaining time!
*Rest 2 minutes & repeat for 4 rounds.
**Score = total number of pull ups.
We look forward to seeing you for another awesome Saturday workout!! All I can tell you is the 10:00am is a team of 4 and I’m very excited.
Group Warm up
Group Mobility
Strength
Every 4 minutes, for 5 rounds.
225ft – 3 trips across the gym floor, sandbag bear hug carry. Heavy as possible!
RX+ 150/100lbs Rx 100/60lbs
WOD ( Workout of the Day )
4 Rounds for Time: 22 minute time cap.
30/20 Calorie bike
20 Hang power cleans
10 toe to bar
RX+ 135/95lbs Rx 115/85lbs Lv.2 95/65lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Every 5 minutes, for 6 rounds.
15/12 Calorie row
15 Thrusters Rx 95/65lbs Lv.2 75/55lbs
10 Bar facing burpees
*Score is your total working time! All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
Strength
15 minutes to find a new 1 rep max strict press! Rest as needed between heavy singles.
WOD ( Workout of the Day )
16 minute AMRAP
22 Double unders
12 Chest to bar
22 Sit ups Rx+ GHD
12 Bench press Rx 135/95lbs Rx+ 185/135lbs
Group Warm up
Group Mobility
Strength
Every 90 seconds, for ten sets:
3 Back squats @ 60-65% (slow down and fast up!) + 3 seated box jumps – 30/24″
WOD ( Workout of the Day )
“Karen” – 12 minute time cap.
150 Wall ball shots for time – 20/14lbs
Group Warm up
Group Mobility
Strength
20 minutes to establish a new 1 rep max deadlift! Rest as needed between heavy reps.
WOD ( Workout of the Day )
“Diane” – 10 minute time cap.
21 – 15 – 9
Deadlifts
Handstand push ups / push ups
Rx 225/135lbs Lv.2 185/125lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
For time:
Row 60/40 Calories
21 Dumbbells Thrusters
Row 40/30 Calories
15 Dumbbells Thrusters
Row 20/15 Calories
9 Dumbbells Thrusters
RX+ 50/35lbs Rx 35/20lbs
Group Warm up
Group Mobility
Strength
20 minutes to build to a heavy deadlift triple. Rest as needed between attempts.
WOD ( Workout of the Day )
20 minute AMRAP
Teams of 3: For total rounds + reps and total distance biked.
Partner 1 & 2 chip away at the workout.. 1 person works and one is resting.
5 Rope climbs
20 Deadlifts Rx 155/105lbs
30 Hang power cleans
40 burpees over the bar
Partner 3: Max distance bike… switch as often as needed!
