Group Warm up
Group Mobility
Strength
Every 2:30 x 5 sets
3 Back squats @ 80-90% of your 1 rep max
WOD ( Workout of the Day )
For time: 20 min cap
2 Rounds of:
15/10 Calorie machine
10 Db box step overs – 24/20″
4 Rounds of:
15/12 Calorie machine
10 Dual db front squats
2 Rounds of:
15/10 Calorie machine
10 Db box step overs – 24/20″
*The rounds have no rest between them… rest as needed to complete the work.
Rx – 50/35
Lv.2 – 35/20lbs
Group Warm up
Group Mobility
9:00am Workout
Every 75 seconds, for 15 minutes ( 12 sets )
1.) 8-15 Push ups
2.) 8-10 Barbell bent over rows – 75/55lbs
*Alternate between the two movements every 75 seconds
WOD ( Workout of the Day )
Every 4 minutes x 5 rounds
400m Run + 30 Air squats
*Score is fastest and slowest rounds
10:00am Workout
Death by burpee box jump overs… EMOM
1.) 15 Double unders + 1 BBJO – 24/20″
2.) 15 Double unders + 2 BBJO
3.) 15 Double unders + 3 BBJO
etc… follow this format until you can no longer achieve the work inside the minute!
Group Warm up
Group Mobility
Strength
EMOM x 12
2 Power cleans *Increase weight every 2 sets if possible.
WOD ( Workout of the Day )
Every 2:30, for 15 minutes – 6 rounds
Run 100m
5 Power cleans
Rx 185/125lbs
Lv.2 155/105lbs
Lv.3 135/95lbs
Group Warm up
Group Mobility – 15 minutes.
WOD ( Workout of the Day )
4 rounds for time:
25/18 Calorie bike
12 Single arm Dumbbell push jerk – 50/35lbs
15 Toe to bar
REST 2 MINUTES
*Score is total time… including your rest periods.
Group Warm up
Group Mobility
Strength
4-8-12
Strict press – 75/55lbs
Strict chin ups
Rest 1:1 x 2 sets for quality! 5 minute time cap for each round.
WOD ( Workout of the Day )
For time: 15 TC
10-9-8-7-6-5-4-3-2-1
Bench press
*1 rope climb + 25 doubles after each set.
Rx 185/125lbs
Lv.2 155/105lbs
Lv.3 135/95lbs
Group Warm up
Group Mobility
Strength
Every 90 seconds x 10 sets
3 Front squats @ 60-65%
*Focus on the speed of your squats.
WOD ( Workout of the Day )
For time: 20 min cap
30/25 Calorie row
30 Sit ups
30/25 Calorie row
30 Wall balls – 20/14lbs
30/25 Calorie row
30 Burpee box jump overs – 24/20″
30/25 Calorie row
Group Warm up
Group Mobility
Strength
15 Minutes to find a heavy deadlift for the day! Start light and build throughout the time.
WOD ( Workout of the Day )
“Helene”
3 Rounds for time – 15 minute time cap.
400m Run
21 American kettlebell swings
12 Pull ups
Rx 53/35lbs Lv.2 35/20lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Teams of two – for total team weight & time.
Part A – 15 Minutes to establish a team 4 rep max front squat! Take each athletes highest successful 4 rep front squat and add them together for a team total. One person working at a time!
Part B – For Time:
*One person working at a time
240 Wall Balls – 20/14lbs
240 Calorie row
Group Warm up
Group Mobility
Strength
EMOM x12 Sled push sprint
*70ft out and 70ft back
90/50lbs sled weight
WOD ( Workout of the Day )
3 Rounds for time:
100m Farmers carry – dumbbells
15 Bench press
5 Wall walks
Rx – 50/35lbs Dumbbells Lv.2 35/20lbs
Rx – 185/125lbs
Lv.2 – 135/95lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Every 5 minutes x 8 sets – 40 minutes total
1.) 50/35 Calorie machine
2.) 15 Bar facing burpees + 30 Wall balls + 15 Bar facing burpees
3.) 400m Run + 20 Push ups + 10 Pull ups
4.) 15 Thrusters + 90 Double unders + 15 Thrusters – 95/65lbs
*We can scale as needed! Goal is to finish each segment before the 5 minutes to earn some rest.
