Group Warm up
Group Mobility
Strength
Every 90 seconds x 12 sets
150ft sled push – 90/50lbs *Add weight if possible every couple rounds
WOD ( Workout of the Day )
AMRAP x 19 minutes
3 Ring muscle ups
100m Run
6 Burpee box jump overs – 24/20″
Lv.2 – Chest to bar
Group Warm up
Group Mobility
Strength
EMOM x 10 Minutes
Hang power snatch + Power snatch *Build every round if technique allows.
WOD ( Workout of the Day )
“Randy”
75 Power snatches
For Time: 10 minute time cap
Rx – 75/55lbs
Lv.2 – 55/45lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
3 minutes on / 1:30 Rest
200m Run
15 Slam balls – 40/20lbs
Max squat cleans in remaining time – 75/55lbs
*4 rounds – score is total squat cleans accumulated throughout the 4 rounds.
Group Warm up
Group Mobility
Strength
15 minutes to find a new 1 rep max front squat! All the hay is in the barn…. it’s time to set some personal records.
WOD ( Workout of the Day )
AMRAP x 10
20 Double unders
8 Russian kettlebell swings
20 Double unders
8 Burpees
Rx – 70/53lbs
Lv.2 – 53/35lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
For time: 25 minute time cap
50 Calorie row
40 Dumbbell box step overs – 2×50/35lbs @ 24/20″
30 Dumbbell hang power cleans
20 Pull ups
10 Devil press – 1×50/35lbs
20 Pull ups
30 Single arm Dumbbell hang clean & jerk
40 Dumbbell box step overs
50 Calorie row
Group Warm up
Group Mobility
Strength / Skill
EMOM X 12 minutes – alternating movements every minute
1.) 30 seconds of shoulder taps in a plank
2.) 30 seconds handstand hold
WOD ( Workout of the Day )
5 Rounds for time: 15 minute time cap
20 GHD sit ups
400m Run
Lv.2 – 12 Ghd sit ups
Lv.3 – 20 straight legged sit ups
Group Warm up
Group Mobility
Strength
EMOM x 8 minutes: 3 Deadlifts *Building in weight every two minutes.
WOD ( Workout of the Day )
3 rounds for time: 15 minute time cap
30/22 Calorie bike
12 Deadlifts – Rx Bodyweight
21 Box jumps – 20″
Lv.2 – 25/18 calories + 135/95lbs deadlifts
Group Warm up
Group Mobility
Strength
Every 3 minutes x 5 sets: 5 front squats @ 85%
WOD ( Workout of the Day )
For time: 20 minute time cap
20 Pulls on the rower
15 Wall balls – 20/14lbs
*Row until you accumulate 2000/1600m
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Team of 2
20 minute AMRAP
50 Synchro walking lunges
25 Chest to bar pull ups
50 Box jump overs – 24/20″
50 Double unders
25 V – ups
25 Slam balls
50 Calorie bike
5 Rope Climbs – 15′
Group Warm up
Group Mobility
Strength
15 Minutest to establish a new 3 rep max front squat + 10/20lbs heavier
WOD ( Workout of the Day )
Every 5 minutes x 3 rounds
200m Dumbbell farmers carry – 35/20lbs *Each hand
AMRAP
10 Dumbbell push ups
10 Dumbbell squats
Lv.2 – 25/15lb dumbbells + 5 regular push ups + 10 Dumbbell squats
