Group Warm up
Group Mobility
WOD ( Workout of the Day )
“Laura”
With a partner, complete as many rounds + reps as possible in 21 minutes of:
30 Calorie row
20 Burpees over the rower
10 Power Cleans – 155/105lbs
*Split the work / reps however you see fit.
Group Warm up
Group Mobility
Strength
EMOM X 10 minutes
3 Bench press @ 65-70% *Focus on speed!
WOD ( Workout of the Day )
Every 3 minutes x 5 Rounds
25 Double unders
12 Dual db push press
25 Double unders
6 Dual db push press
RX 50/35lbs Lv.2 35/20lbs
Group Warm up
Group Mobility
Strength
Every 3 minutes x 5 sets of:
3 Front squats – tempo 3 down, 1 hold and normal up. Start light and build to a heavy set for the day!
WOD ( Workout of the Day )
18 Minute AMRAP
60/40 Calorie machine
50 Kettlebell goblet squats – 53/35lbs
40 Box jump overs – 24/20″
30 Toe to bar
20 Kettlebell lunges
10 Muscle ups / 17 Chest to bar pull ups
Time remaining AMRAP kettlebell squat cleans
Group Warm up
Group Mobility
Strength
Every 90 second x 8 rounds
2 hang power snatch + power snatch *Increase in weight if technique is good.
WOD ( Workout of the Day )
“Lane”
5 rounds for max reps of:
3/4 Bodyweight hang power snatch
Handstand push ups
*Scale to a weigh that allows for 10 or more reps per round!
*Score is total reps after the 5 rounds.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
7 rounds for time of:
Row 150/100m in as few as pulls as possible!
After each row, perform 1 bodyweight front squat for each pull taken. If it takes 12 pulls on the rower, complete 12 front squats. Reset the rower prior to each round!
*Drive hard through those legs! Make each stroke count.
Group Warm up
Group Mobility
Strength
4 Rounds
10 Single leg KB RDL – each leg
Rest 45 seconds
8 Barbell penally rows
Rest 45 seconds
*Add weight each round if possible!
WOD ( Workout of the Day )
3 minutes on / 1 minute off
5 rounds for total rounds + reps
3 Power cleans – 135/95lbs
6 Slam balls
9 American KB swings – 53/35lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
0:00 – 9:00
For time
150/120 Calorie row
100/70 Calorie bike
10:00 – 18:00 ( 8 minute AMRAP )
5 Toe to bar
10 Push ups
20 Alternating lunges
20:00 – 29:00
For time
100 Burpees over the bar
Group Warm up
Group Mobility
Strength
4 sets – rest 2 minutes after each.
8 Deadlifts @ 65%
10 Dumbbell push press
1:00 Dumbbell march in place
WOD ( Workout of the Day )
EMOM x 20
1.) 50 Doubles
2.) 15 Box jump overs – 24/20″
3.) 16 DB hang clean + Jerk – 8/8 Rx 50/35lb
4.) Rest
Group Warm up
Group Mobility
Strength
Backsquat: Every 3 minutes x 5 sets – 3 down, 1 hold and 1 up x 4 reps. Start @ 60% and increase if tempo is correct!
WOD ( Workout of the Day )
Task Tabata
20 Seconds of pull ups
10 seconds of rest
20 Seconds of push up
10 seconds of rest
20 Seconds of sit ups
10 seconds of rest
20 seconds of squats
10 seconds of rest
workout is over once you achieve 300 reps! Keep a running count.
RX 300 reps
Lv.2 250 reps
Group Warm up
Group Mobility
Strength
Every 90 Seconds x 8 rounds
Hang power clean + power clean + Push Jerk
WOD ( Workout of the Day )
8 Rounds for time *16 minute time cap
16/14 Calorie machine
12 Dumbbell snatches – 50/35lb
24 Lateral hops over the dumbbell
