Group Warm up
Group Mobility
Strength – 12 minutes to find a heavy behind the neck strict press *Clean grip.
WOD ( Workout of the Day )
3 rounds for reps
1:00 Handstand push ups
1:00 Farmers hold with dumbbells – 50/35lbs
Rest 3 minutes between workouts
3 rounds for reps
1:00 Dips
1:00 Dumbbell front rack hold – 50/35lbs
Lv.2 – 35/20lbs, push ups, dumbbell skull crushers.
Group Warm up
Group Mobility
Strength – EMOM x 15: One power clean *Start light and add +5/10lbs every minute until failure.
WOD ( Workout of the Day )
7 rounds
1:20 on
:40 Off/ rest
*Score is total calories completed! looking for consistency throughout all rounds. Choose a machine… Row, bike or ski.
Group Warm up
Group Mobility
Strength – EMOM x 9: Two back squats @ 30-40% *Fast as possible with good form and technique.
WOD ( Workout of the Day )
4 Rounds for reps
1:00 Max dumbbell box step ups – 50/35lbs & 20/24″
1:00 Calorie bike
1:00 Rest
Lv.2 – 35/20lbs
*Post WOD – 3×25 back extensions, rest 1:30 between sets.
Group Warm up
Group Mobility
Strength – EMOM x 9: Three dumbbell bench press *Heavier than last week!
WOD ( Workout of the Day )
5 rounds for time – 18 minute time cap
75 Double unders
25 Push ups
Lv.2 – 1:00 double under practice
Lv.3 – 75 singles + 15 push ups
Group Warm up
Group Mobility
Strength – Accumulate 2 minutes plank hold + 2 minutes handstand hold *You can break up however you see fit.
WOD ( Workout of the Day )
18.1 Open test
20 Minute AMRAP
8 Toe to bar
10 single arm dumbbell hang clean + Jerk – 50/35lbs
14/12 Calorie row
Lv.2 – 35/20lbs
Group Warm up
Group Mobility
Strength – Every 2 minutes x 7 sets: Three good mornings *Increase weight every set! Build to a heavy triple that is technically sound.
WOD ( Workout of the Day )
For time – 20 minute time cap
300 Wall balls – 20/14lbs
*Starting at 0:00 and every 2:00 minutes after, both athletes perform 7 burpees to a plate at the same time. You may not begin wall balls until both are done completing burpees.
Group Warm up
Group Mobility
Strength – 12 minutes to find a heavy seated strict press! if possible +5lbs more from last recorded lift.
WOD ( Workout of the Day )
Teams of 2
15 minute AMRAP
60 Synchro sit ups
40 Box jumps – 24/20″
20 Chest to bar pull ups
Lv.2 – Jumping chest to bar pull ups
*Post WOD – 5 minute EMOM: 1-5 Ring muscle ups / progressions
Group Warm up
Group Mobility
WOD ( Workout of the Day )
“TK”
AMRAP x 20
8 Strict pull ups
8 Box jumps – 36/30″
12 American kettlebell swings – 70/53lbs
Lv.2 – Partner option
Group Warm up
Group Mobility
Strength – EMOM x 9: Three dumbbell bench press *Hammer/ neutral grip. *Heavier than last week.
WOD ( Workout of the Day )
For time – 15 minute time cap
5 Muscle ups
100 Double unders
4
80 Double unders
3
60 Double unders
2
40 Double unders
1
20 Double unders
Lv.2 – Burpee pull ups x 2 rep count
Group Warm up
Group Mobility
Strength – EMOM x 7: Two sumo deadlifts +5% from last week.
WOD ( Workout of the Day )
3/3/3/4 Intervals
Rest 1:15 after each interval
20/15 Calorie row
10 Burpees over the rower
Max deadlifts in time remaining – 315/225
Lv.2 – 225/155lbs
Lv.3 – 185/105lbs
