Group Warm up
Group Mobility
Strength – 4 supersets of:
5 Close grip bench press + 8 Dumbbell rows each hand – Rest 1:30 between each set.
*Add weight each round if possible.
WOD ( Workout of the Day )
20 minute alternating EMOM
1.) 15/10 Calorie bike
2.) 4 strict pull ups + 8 Push ups + 8 Slam balls 40/20lbs
*Scale the bike if needed, aim to work no longer than 50 seconds.
Group Warm up
Group Mobility
Strength
Back squats – Rest 2 minutes between sets.
1×8@65%, 1×6@70%, 1×4@75%, 1×4@80% and 1×3@85%.
WOD ( Workout of the Day )
Teams of 2, for time:
800m run – switch every 200m
80 Wall balls – Rx 20/14lbs Rx+ 30/20lbs
80 Toe to bar
80 Russian swings – Rx 53/35lbs Rx+ 70/53lbs
800m run
Group Warm up
Group Mobility
Strength
Every 3 minutes, for 6 total cycles – 120ft sled push *Increase weight every round!
WOD ( Workout of the Day )
“Cindy”
20 Minute AMRAP
5 Pull ups
10 Push ups
15 Pull ups
*Have fun, move fast and hold a standard for yourself!!
Group Warm up
Group Mobility
Strength
Deadlift 5×4 – rest 2/3 minutes between sets.
*Suggested loading – 65%, 70%, 74% and 78%
For Time: 12 minute time cap.
1000m Row
40 sit ups
30 Alternating dumbbell snatch – 50/35lbs
20 Box jumps – 30/24″
Group Warm up
Group Mobility
WOD ( Workout of the Day )
3 separate AMRAPS! Each one is for a score.
7 minute AMRAP
15 Bar facing burpees
21 Power Cleans
27/21 Calorie bike
Rest 5 minutes after each AMRAP
Round 1 – 155/105lbs
Round 2 – 135/95lbs
Round 3 – 115/85lbs
Group Warm up
Group Mobility
Skill – 5 rounds for quality.
8 Barbell sit ups – 45/35lbs *Add weight if possible!
5 Strict toe to bar
Rest 1/1:30 minutes between sets.
WOD ( Workout of the Day )
11 minute increasing ladder.
25 double unders + 8 Wall ball shots – 20/14lbs
25 Double unders + 10 Wall ball shots
25 Double unders + 12 Wall ball shots
*Continue to add 2 wall ball shots after every round!
Group Warm up
Group Mobility
Strength
Every minute on the minute, for 10 minutes – perform 2 push press @ 60-65% of your one rep max.
WOD ( Workout of the Day )
18 minute AMRAP
21/16 Calorie row
15 Push ups
9 Pull ups
3 Dumbbell strict press – 55/35lbs each hand.
*All workouts can be scaled on an individual basis!!
Group Warm up
Group Mobility
Strength
Front Squat 5×3 start @ 60% and build each set. Rest 1:30/2:00 between each triple.
WOD ( Workout of the Day )
21 – 15 – 9 For time:
American kettlebell swings – 53/35lbs
Box jump overs – 24/20″
Front squats ( from the floor ) – 135/95lbs Lv.2 95/65lbs
Warm up
Mobility
Strength
Every 3 minutes for 6 total sets: 120ft sled push! increase weight each set.
WOD ( Workout of the Day )
1:00 – Bike calories
1:00 – DB Farmer carry. Every 50ft = 1 rep.
1:00 – Slamballs – 40/20lbs
1:00 – Rest
5 rounds for total reps.
*1 minute max effort at each station.
Group Warm up
Group Mobility
Strength
6×8 Dumbbell incline bench press – *Build in weight each round for a heavy set! Rest 2 minutes between sets.
WOD ( Workout of the Day )
3 minute AMRAP
10 Push ups
5 Strict pull ups
*Rest 3 minutes x 3 total rounds.
