Group Warm up
Group Mobility
Strength
Front squat 5×3 – Build to a heavy triple. Rest 2 minutest between sets!
WOD ( Workout of the Day )
Every 3 minutes, for 15 minutes – 5 rounds.
15/12 Calorie row + 10 Dumbbell thrusters Rx 50/35lbs Lv.2 35/20lbs
Group Warm up
Group Mobility
Strength
15 minutes to build to a heavy back squat for the day! rest as needed between attempts.
3 Giant sets of:
1:00 Bag hold – heavy as possible + 50 Banded good mornings + 10 Dumbbell bent over rowers ( each side )
– Rest 2 minutes between sets –
WOD ( Workout of the Day )
12 minute AMRAP
20 Wall balls 20/14lbs
16 Alternating dumbbell snatch 50/35lbs
12 Push ups
8 Shuttle runs
Group Warm up
Group Mobility
Strength
Every minute on the minute, for 12 minutes.
2 Deadlifts @ 60-70%
WOD ( Workout of the Day )
5 minute AMRAP
12 Kettlebell swings – American 53/35lbs
12 Box jump overs 24/20″
12 Chest to bar pull ups / 6 ring muscle ups – RX+
Rest 5 minutes
5 minute AMRAP
12 Deadlifts 185/135 Rx
12 Calorie row
Rest 3 minutes
100 GHD sit ups / 150 ab mat sit ups – for time.
Group Warm up
Group Mobility
Strength
12 minutes to find a heavy power snatch for the Day!
Then – 4×2 Power snatch @ 80-82% of todays heavy lift – rest 1:30 between doubles.
WOD ( Workout of the Day )
5 Rounds – 2 minutes on / 1 off
15/10 Calorie bike + max effort bar facing burpees
*Score is total number of burpees completed.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Every 5 minutes for 25 minutes.
row 500m + 1 round of Cindy.
Group Warm up
Group Mobility
Strength
3×5 Front squat @ 60-70% – Rest 2:00 between sets.
WOD ( Workout of the Day )
Tabata remix! Full tabata on each movement – 8 rounds of 20 seconds of work and 10 seconds of rest! Your score is total number of reps completed at each movement.
1.) Assault bike calories
2.) Push press 95/65lbs
3.) Sit ups RX+ GHD
*Rest one minute between stations.
*All 8 rounds are completed with the assault bike before moving on to the push press.
Group Warm up
Group Mobility
Strength
Back squat 8×3 @ 80-85% – Rest 1:30/2:00 between sets.
WOD ( Workout of the Day )
12 minute AMRAP
4 shuttle runs
30 Wall balls
15 Russian kettlebell swings Rx 53/35lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Teams of 2, split equally.
Each round for time! 11 minute time cap each round.
Row 1000m
Bike 70/56 Calories
Run x 20 shuttles – down and back is 1.
– Rest 3 minutes –
Group Warm up
Group Mobility
Strength
Deadlift – 4×5 Start @ 50% – rest 2/2:30 between sets.
*Focus on a perfect start position and staying in your hamstrings and glutes.
WOD ( Workout of the Day )
AMRAP 14 minutes
19 Russian kettlebell swings Rx 53/35lbs
11 Power cleans Rx 135/95lbs
19 Sit ups
11 Shoulder to overhead Rx 135/95lbs
*All workouts can be scaled on an individual basis!
Group Warm up
Group Mobility
Strength
Back squat – 8×2 Start @ 70% and build throughout the sets. Rest 1:30/2:00 between doubles.
WOD ( Workout of the Day )
3 Rounds for total rounds and reps:
3 minutes on – 1 minute off x 3 rounds
45 double unders
10 Pull ups / Rx+ 5 BMU
15 Goblet squats Rx 53/35lbs
*Start Fresh each AMRAP.
