Group Warm up
Group Mobility
Strength – EMOM x 12: 2 hang power cleans @ 30-40%
WOD ( Workout of the Day )
“DT”
5 round for time – 12 minute time cap
12 Deadlifts
9 Hang power cleans
6 Shoulder to overhead
Rx – 155/105lbs
Lv.2 – 95/65lbs
Lv.3 – 75/55
Group Warm up
Group Mobility
Strength – EMOM x 9: 3 incline bench press *+5% Switch grips every third set
WOD ( Workout of the Day )
For total distance on a 20 minute clock
Bike, row, run or ski… the choice is yours! one machine only for the whole duration
POST WOD – 3 sets of: 8 bent over rows + 12 dumbbell lateral raises + 15 dumbbell hammer curls
Group Warm up
Group Mobility
WOD ( Workout of the Day )
For time with a partner – 20 minute time cap
200 American kettlebell swings – 70/53lbs
Resting partner holds a single kettlebell in the front rack – 53/35lbs
Lv.2 – 53/35lbs + 35/25lbs
Group Warm up
Group Mobility
Strength – 15 minutes to find a heavy 5 second eccentric tempo front squat
WOD ( Workout of the Day )
20.2
AMRAP x 20 minutes
4 Dumbbell thrusters – 50/35lbs
6 Toe to bar
24 Double unders
Group Warm up
Group Mobility
Strength – 15 Minutes to find a heavy power clean + Push press *compare to 10/3
WOD ( Workout of the Day )
AMRAP x 5 minutes
10/7 Calorie row/ ski
10 Push ups
Rest 5 Minutes
AMRAP x 5 minutes
10/7 Calorie row/ ski
10 Push ups
Group Warm up
Group Mobility
Post wod – EMOM x 6
1.) 10 kettlebell side bends / side
2.) :30 V – ups
WOD ( Workout of the Day )
For time: 25 minute time cap
1,000m row
100m Sandbag carry – 100/80lbs
1,000m row
20 Kettlebell Turkish get ups – 53/35lbs
1,000m row
100 Air squats
Group Warm up
Group Mobility
Strength – EMOM x 12: 2 box squats +5% more
WOD ( Workout of the Day )
3 minute AMRAP x 3 rounds
20 sumo deadlift high pulls – 115/85lbs
20 GHD sit ups
Max calorie bike
*Rest 1 minute between rounds
Lv.2 – 95/65lbs + ghd to parallel
Lv.3 – 75/65lbs + 20 sit ups
Group Warm up
Group Mobility
Strength – EMOM x 9: 3 incline bench press + 5% more
WOD ( Workout of the Day )
AMRAP x 7
7 Chest to bar
7 Push ups
POST WOD:
8 bent over rows + 12 Dumbbell lateral raises + 15 Dumbbell hammer curls x 3 sets *Rest as needed.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Teams of 2 – both athletes working simultaneously
“Chad”
1,000 weighted step ups – 45/35lbs @ 20″
Lv.2 – 1,000 step ups @ 30/20lbs
Lv.3 – 500 unweighted
Group Warm up
Group Mobility
Strength – 15 minutes to establish a heavy back squat *5 second tempo on the eccentric.
*Team up and have your partner count out your tempo!
WOD ( Workout of the Day )
AMRAP x 12 minutes
400m Run
8 Dumbbell squats – 50/35lbs
30 Double unders
POST WOD: Every 2 minutes x 6 sets – 6 good mornings @ 135/95lbs
