Category: W.O.D.

Group Warm up 

Group Mobility 

Strength 

Strict press – 5×1. Rest 2 minutes between sets, increase the weight each set to find todays heavy single!

WOD ( Workout of the Day ) 

“Lynne” with bells.

5 rounds for max reps!

Max effort unbroken dumbbell bench press RX 55/35 RX+ 70/50 Lv.2 35/20

-Rest 30 seconds-

Max effort unbroken strict unbroken pull ups

Rest 2/3 minutes

Example – Bill does 21 unbroken dumbbell bench press and fails the 22nd rep. He takes his 30 second rest and then completes 7 unbroken strict pull ups. He has successfully completed 28 reps, he notes his score on the board and takes a 3 minute rest before starting the next round.

Group Warm up 

Group Mobility 

WOD ( Workout of the Day )

Every 8 minutes, for 40 minutes – 5 rounds.

40/30 Calorie bike

10 shuttle runs – 200m

20 Burpees

20 Sit ups  RX+ GHD

*Score is fastest and slowest round times.

Group Warm up 

Group Mobility 

Strength 

Back squat 5×5 – rest 2 minutes. Build to a heavy 5 for the day, however leave 5lbs in the tank!

WOD ( Workout of the Day ) 

Every minute on the minute, for as long as possible.

1.) 3 front squats (from the floor) @50% of todays heaviest 5 squats + 6 box jump overs 24/20″.

2.) 4 front squats + 7 box jump overs

3.) 5 front squats + 8 box jump overs

 *Continue to add 1 rep to each movement every minute for as long as possible…. or 12 minutes whichever comes first!

EXTRA: Stiff leg deadlifts – 2/3 sets x 8-10 reps. 

Group Warm up 

Group Mobility 

Strength 

Bench Press – 5×5. Rest 1:30/2:00 between sets! Goal is to build to a challenging 5 rep for the day, however you should still have 5lbs left in the tank.

WOD ( Workout of the Day ) 

For time: *15 minute time cap.

Row 1,000m

20 Strict Handstand push ups

30 Ring dips

40 Push ups

*All workouts can be scaled on an individual basis.

EXTRA: Dumbbell skull crushers 3×12. Banded face pulls 3×25. 

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

At the 0:00 – For time:

500m Row

10 Shuttle runs

20 Pull ups

At the 6:00 – For time:

30 Squat cleans RX 155/105lbs  Lv.2 135/95lbs

At the 13:00 – For time:

30 Handstand Push ups + 30 Toe to bar

At the 20:00 – For time:

50/35 Calorie bike + 10 Sandbag carries @ 100/60lbs.

• * 7 minute time cap.

Group Warm up 

Group Warm up 

Strength 

6×3 Floor press – rest 1:30 between sets. Build to a challenging triple for the day. 

WOD ( Workout of the Day ) 

3 Rounds for time:

30 Double unders

30/20 Push ups

30 Single arm dumbbell clean and jerks – from the hang.

*Alternate arms every 5 reps! RX 50/35lbs

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Every minute on the minutes, for 40 minutes – 10 rounds.

1.) 15/12 Calorie row     RX+ 20/15

2.) 15 Wall ball shots   RX 20/14lbs

3.) Max effort sit ups   RX+ GHD sit ups

4.) Rest

* This is a long one! attack each minute and earn your rest every round. Your score is total number of sit ups after the ten rounds!

Group Warm up 

Group Mobility 

Strength 

5 sets of: One 3 position power snatch. 

1 rep = 1 high hang + 1 hang ( above the knee ) + 1 hang ( below the knee)

WOD ( Workout of the Day ) 

For time: 12 minute time cap.

21 – 15 – 9

Calorie bike

Burpees over the bar

Deadlifts RX 185/110lbs

*Ladies perform all the same reps, except the bike calories are 18,12 and 6.

Group Warm up 

Group Mobility 

Strength 

10×3 Back squat @ 60-65% 

*Move each set as fast as possible! Rest :45 – 1:00 between sets.

WOD ( Workout of the Day ) 

14 minute AMRAP

10 Dips  RX+ 5 ring muscle ups

15 Air squats

20 Double unders

1 Rope climb

Group Warm up

Group Mobility 

Strength 

Every 2 minutes, for 16 minutes. 

1 push press + 1 push jerk + 1 split jerk. Focus on proper positions over load, however add weight each set if everything feels good! 

WOD ( Workout of the Day ) 

20 minute AMRAP

Team of 2, alternate full rounds.

16 Kettlebell snatch – 8R/8L   RX 53/35lbs

8 Pull ups      RX+ Chest to bar

16 Box jump overs  RX 24/20″