Group Warm up
Group Mobility
Strength – Front squat 3×3, every 4 minutes. Start at 70-75% and build to a heavy triple for the day.
WOD ( Workout of the Day )
3 rounds for time: 12 minute time cap.
12 Deadlifts Rx 225/155lbs
6 Ring muscle ups / 12 Chest to bar
40 Air squats
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Alternate every 2 minutes, for 12 total rounds.
1.) 15/12 Calorie bike + 8 burpees
2.) 8 strict dips + 8 American kettlebell swings Rx 53/35lbs
3.) 15/12 Calorie row + 8 Burpees over the rower.
Group Warm up
Group Mobility
Strength – 1 Power snatch + 1 hang power snatch, every 90 seconds x 8 rounds.
*Add weight every 2 rounds.
WOD ( Workout of the Day )
5 rounds for time: *15 minute time cap.
35 Double unders
10 Power Snatch Rx 75/55lbs
35 Double unders
10 Toe to bar
Group Warm up
Group Mobility
Strength – 5×5 Back squat @ 70-75%. Every 4 minutes do another set.
WOD ( Workout of the Day )
EMOM X 9
1.) 15 Wall balls – 20/14lbs
2.) 15/10 Calorie assault bike
3.) 12 Front rack walking lunge – double dumbbells 50/35lbs
Group Warm up
Group Mobility
Strength – 15×1 Power clean + Push jerk, every 75 seconds.
*Add weight every 3 reps.
WOD ( Workout of the Day )
For time: *20 minute time cap
25 Pull ups
50 Push press Rx 95/65lbs
25 Power cleans
25 burpee box jump overs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Every 4 minutes x 20 minutes.
20/15 Calorie bike + 5 Bench press
*Build the weight on the bench press every round! Score is fastest bike time + Heaviest bench weight successfully lifted.
Group Warm up
Group Mobility
Strength – 12×1 Squat snatch, every minute on the minute.
*Goal is to work on your mechanics.
WOD ( Workout of the Day )
For time: *10 minute time cap.
Box jumps overs
20 . 18 . 16 . 14 . 12
Squat snatch
10 . 8 . 6 . 4 . 2
*Weight increases every set of snatches.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
4 Rounds for time
Teams of 2, split the work however you see fit.
1000m Row
6 Rope climbs
36 Dumbbell clean & jerk Rx 55/35lbs
Group Warm up
Group Mobility
Strength – 15×1 Power Clean + Jerk, every 75 seconds.
*Add weight each round if possible!
WOD ( Workout of the Possible )
90 seconds on / 90 seconds off until you reach 100 toe to bar!
5 Deadlifts Rx 225/155lbs
8 Burpees over the bar
AMRAP toe to bar in the time remaining
Group Warm up
Group Mobility
Strength – Back squat 12×2, Every minute on the minute.
* 60-65% for all sets! Goal is to move to weight as quick as possible.
WOD ( Workout of the Day )
For time: * 15 minute time cap.
100 Double unders x 2 for singles
75 Wall ball shots 20/14lbs
50 Russian kettlebell swings Rx 53/35lbs
50 Slam balls – 40/20lbs
100 Double unders
EXTRA: Crossover symmetry
