Group Warm up
Group Mobility
Strength – EMOM x 12: Two back squats @ 60-65% *Focus on speed with this lighter load.
WOD ( Workout of the Day )
For time: 15 minute time cap
3-6-9-12-15-15-12-9-6-3
Deadlifts – 155/105
Box jump overs – 24/20″
* Jump up, stand all the way up each rep and then step down.
Post workout: 4 sets – :30 second side plank / per side + 1:00 GHD sit ups
Group Warm up
Group Mobility
Strength – EMOM x 12 minutes: 3 bench press reps @ 65-70% *Focus on speed with this lighter load.
WOD ( Workout of the Day )
3 Rounds for time: 7 minute cap
21 Amercian kettlebell swings – 53/35lbs
200m Run
Rest 3 minutes
For time: 7 minute cap
21 Single arm kettlebell swings – 53/35lbs *Russian and each arm.
800m Run
Group Warm up
Group Mobility
WOD ( Workout of the Day )
3 Rounds for reps:
1:00 – 8 meter shuttle run
1:00 – Dumbbell snatch – 50/35lbs
1:00 – Bike for calories
1:00 Dumbbell box step ups – 24/20″ 50/35lbs
1:00 Strict burpees
1:00 Rest
*Single dumbbell for snatch + step ups
Post workout stretching
Group Warm up
Group Mobility
Strength
EMOM x 10 minutes: one hang power clean *Building in weight.
WOD ( Workout of the Day )
AMRAP x 10 minutes
5 Power Cleans
10 Toe to bar
Rx – 205/135lbs
Lv.2 – 155/105lbs
Post workout – 5×10 Pendlay rows
Group Warm up
Group Mobility
Strength
Every 1:30 x 7 sets: Three front squats *Build to a heavy triple for the day.
WOD ( Workout of the Day )
AMRAP 14 minutes
7 Muscle ups
50 Wall balls – 20/14lbs
100 Double unders
Lv.2 – Chest to bar / Pull ups
Group Warm up
Group Mobility
WOD ( Workout of the Day )
For time – 17 minute time cap
10 Wall walks
30 Box jumps – 24/20″
30 Strict knee to elbow
30 Box jumps – 24/20″
30 Strict toe to bar
30 Box jumps – 24/20″
10 Wall walks
Group Warm up
Group Mobility
Strength
EMOM x 12 minutes: 2 deadlifts @ 70%
WOD ( Workout of the Day )
“Roaming Diane”
For time: 12 minute time cap
21 Deadlifts – 225/155
21 meter handstand walk
15
15
9
9
Lv.2 – Dumbbell overhead carry – 35/20lbs
Lv.3 – Bear crawl
Group Warm up
Group Mobility
Strength
Every 2 minutes x 8 sets: 2 Push press + 1 Push jerk *Build to a heavy complex on the day!
WOD ( Workout of the Day )
5 Rounds for reps with a partner for max reps
2:00 Bench press – 155/105lbs
2:00 L pull ups
follow the leader one person works while one rests…. then switch!
Group Warm up
Group Mobility
WOD ( Workout of the Day )
1:00 Max calorie row / ski
150m Farmers carry – 35/20lbs dumbbells each hand
*Workout is for time and over when you reach 150/120 Calories
Post workout – 5 sets every 2:30 minutes: 10 pikes on a rower + :30 double kettlebell front rack hold
Group Warm up
Group Mobility
WOD ( Workout of the Day )
7 rounds for time – 40 minute time cap
“Manion”
400m Run
29 Back squats – 135/95lbs
Lv.2 – 95/65lbs
Lv.3 – 200m Run + 15 Squats @ 45/35lbs
