Group Warm up
Group Mobility
Strength
EMOM x 7 – 2 sumo deadlifts @ 30-40%
WOD ( Workout of the Day )
“Ellen”
3 Rounds for time – 15 minute cap
20 Burpees
21 Dumbbell snatch – 50/35lbs
12 Dumbbell thrusters – 50/35lbs
Lv.2 – 35/20lbs
Lv.3 – 25/10lbs
Group Warm up
Group Mobility
Strength
EMOM x 9 – 3 push jerks @ 30-40%
WOD ( Workout of the Day )
For time – 12 minute time cap
25 Box jump overs – 30/24″
800m Row
25 Box jump overs – 30/24″
Lv.2 – 24/20″
Group Warm up
Group Mobility
WOD ( Workout of the Day )
AMRAP x 30 minutes
Teams of 2, one person working at time. Break up workout how you see fit!
10 Wall balls – 20/14lbs
6 Handstand push ups
2 Power Cleans – 225/155lbs
Lv.2 – 155/105lbs + Handstand negatives
Lv.3 – 75/55lbs + Pushups
Group Warm up
Group Mobility
Strength
Every 2 minutes x 5 sets – 5 Good mornings *Building to a heavy set for the day.
WOD ( Workout of the Day )
For time – 18 minute time cap
10-20-30-40-50
Single dumbbell lunges – 50/35lbs
Double unders
Sit ups
Lv.2 – 35/20lbs + Seconds of double under practice
Lv.3 – 35/20lbs + Singles
Group Warm up
Group Mobility
Strength
12 minutes to find a heavy strict press +5lbs from last time *Compare to 8/29/22
WOD ( Workout of the Day )
“Lynne”
5 Rounds for max reps
*New round every 5 minutes
Max reps in one set bodyweight bench press
Max reps in one set strict pull ups
Lv.2 – 3/4 Bodyweight
Lv.3 – 1/2 Bodyweight + ring rows
Check our Facebook page for holiday hours!
Group warm up
WOD ( Workout of the Day )
Teams of 2, one person working at at time – 50 time cap
“Lupo”
Cash in: 1,943m row
100 wall balls – 20/14lbs
90 Deadlifts – 135/95lbs
80 Hand release push ups
70 Box jumps – 24/20″
60 Toe to bar
50 Burpees
40 Power Cleans – 135/95lbs
30 Shoulder to overhead – 135/95lbs
20 Alternating lunges – 135/95lbs
10 Thrusters – 135/95lbs
Cash out: 1,967m row
*All workouts can be scaled on a individual basis.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Teams of 2, one person working at a time… switch as needed.
4 rounds for time – 25 min cap
50 meter dumbbell walking lunges
400 meter dumbbell farmers carry
Rx – 35/35lbs
Lv.2 – 25/15lbs
post WOD – 10 minutes group stretching * coach will take you through this.
Group Warm up
Group Mobility
Strength – 15 minutes to establish a heavy deadlift for the day – Compare to 9/6/22* +5lbs more if possible.
WOD ( Workout of the Day )
“Christine”
3 rounds for time – 15 minute cap
500/400m Row
12 Deadlifts – 155/105lbs
21 Box jumps – 24/20″
Lv.2 – 115/95lbs
Lv.3 – 95/65lbs & step ups 24/20″
Post WOD – 3 rounds: 20 hip extensions, 1:00 Banded march & :45 hollow hold – rest 1:00 between rounds.
Group Warm up
Group Mobility
Strength – 15 minutes to establish a heavy power snatch for the day! Compare to 10/10/22 +5lbs more if possible.
WOD ( Workout of the Day )
2 Rounds for time – 12 minute cap
100 Double unders
25 Shoulder to overhead – 95/65lbs
25 Burpees
Lv.2 – 100 singles, 75/55lbs
Lv.3 – singles, 45/35lbs
POST WOD – 3 rounds: 8 dumbbell skull crushers, 12 barbell pendlay rows & 25 lat pull downs – rest 60-90 seconds between *Heavy as possible for all 3 movements.
Group Warm up
Group Mobility
Strength – 3 sets *rest 90 seconds after each
20 GHD sit ups + 10 dumbbell Bulgarian split squats each leg
WOD ( Workout of the Day )
2 rounds for time – 16 minute time cap
800m Run
50 jumping lunges aka split jumps
