Group Warm up
Group Mobility
Strength – 4 sets of: 20 single arm single leg v ups + 1:00 sandbag bearhug hold – Rest 2 minutes after each round.
WOD ( workout of the Day )
EMOM x 10 * alternating
1.) max cal row
2.) 25 double unders
Rest 5 minutes
1 mile run for time
Group Warm up
Group Mobility
Strength – EMOM x 8: 3 back squats @ 50-60%
WOD ( Workout of the Day )
Teams of 2 – 12 rounds *Alternate full rounds.
12 Dumbbell deadlifts – 50/35lbs
9 Dumbbell box step ups – 50/35lbs @ 24/20″
200m Run
Group Warm up
Group Mobility
WOD ( Workout of the Day )
For time – 25 minute time cap
500m row
30 Bench press – 155/105lbs
1,000m Row
20 Bench press
2,000m Row
10 Bench press
Lv.2 – 115/80lbs
Group Warm up
Group Mobility
Strength – Every 2 minutes: Front squats 6-5-4-3-2 *Increase weight every set!
WOD ( Workout of the Day )
AMRAP x 12
9 Pull ups
3 Front squats
9
6
9
9
*Continue to add 3 reps to the front squats
Group Warm up
Group Mobility
Strength – EMOM x 12: 2 push jerk *Increasing!
WOD ( workout of the Day )
5 Rounds of 3 minute AMRAP’s
3 Power Cleans – 135/95lbs
6 Push ups
9 Air squats
– Rest 1 minute –
Finisher: 1 minute quad foam roll / side + 1 minute back + 1 minute glute / side
Group Warm up
Group Mobility
WOD ( Workout of the Day )
:20 seconds calorie row
:40 seconds rest
:40 second cal row
:20 seconds rest
1:00 burpees
1:00 rest
5 rounds for total reps1
Finisher: tabata banded hammer curls
Group Warm up
Group Mobility
Strength – EMOM x 8: 3 sumo deadlifts @ 55-60% *Focus on bringing speed to the movement if technique is correct!
WOD ( Workout of the Day )
For reps:
AMRAP x 2 minutes
knee to elbows
Rest 1 minute
AMRAP x 4 minutes
5 knee to elbows
7 Wall balls
Rest 2 minutes
AMRAP x 6 minutes
5 knee to elbows
7 Wall balls
9 Box jump overs – 24/20″
Group Warm up
Group Mobility
Strength – Every 4 minutes x 5 sets for load and reps:
3 push press – immediately following your final push press, complete one single max set of handstand push ups.
WOD ( Workout of the Day )
5 rounds for time – 20 minute cap
30/24 calorie bike
– Rest 2 minutes –
*Goal is 2:30/2:00 each set
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Teams of 2, split work as needed – 50 minute time cap.
900m Row
9 sled pushes – 90ft = 1 rep @ 70lbs / 40lbs sled weight
18 box jumps – 24/20″
18 American kettlebell swings – 53/35lbs
800m Row
8 sled push
16
16
700m Row
7 sled push
14
14
follow this pattern until you finish with………………………..
100m row
1 sled push
2
2
Group Warm up
Group Mobility
WOD ( Workout of the Day )
For time – 16 minute time cap
400m Walking lunges
Post workout strength – EMOM x 15: 2 back squats
Finisher: 2 sets: 1:00 frog stretch + 1:00 couch stretch / side
