Group Warm up
Group Mobility
Strength
1 Power snatch, every minute on the minute x 12 minutes. Increase the weight every 2 rounds if technique allows!
WOD ( Workout of the Day )
11 minute AMRAP
Buy in: 50 lateral burpees over the bar…..
THEN
AMRAP
10 Deadlifts Rx 155/105lbs Lv.2 115/85
10 V ups
Group Warm up
Group Mobility
Strength – EMOM x 10
2 Floor press
WOD ( Workout of the Day )
Every 6 minutes x 24 minutes – 4 rounds
Run 200m
10 Hang power cleans Rx 135/95lbs
20/15 Dips
Run 200m
Group Warm up
Group Mobility
Strength – Every 90 seconds x 6 rounds.
8 Deadlifts – Rx 185/110 Lv.2 155/105lbs
WOD ( Workout of the Day )
For time: 20 minute time cap.
27-21-15-9-6-3
Single arm devils press Rx 50/35lbs
Wall balls – 40/20lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
For time: *35 minute time cap
1 mile run
5 rounds of:
25 sit ups
15 Box jumps – 24/20″
1 mile run
Group Warm up
Group Mobility
Strength
Every 2 minutes x 5 Rounds.
12 Front rack lunges in place – 95/65lbs
WOD ( Workout of the Day )
For time: 13 minute time cap.
50 Air squats
30/20 Calorie machine
20 Slam balls – 40/20lbs
50 Russian kettlebell swings – 53/35lbs
20 Slam balls – 40/20lbs
30/20 Calorie machine
50 Squats
Group Warm up
Group Mobility
Strength – Every 2 minutes, 6 rounds.
8 Push ups * 3 second negative + 5 barbell bent over rows.
EMOM x 20
1.) Barbell supinated rows x 8-10
2.) Double dumbbell push press x 16-20
3.) Max burpees over the dumbbell
4.) Rest
Group Warm up
Group Mobility
Strength
Every 90 seconds x 10 rounds: 1 squat clean + 1 hang squat clean.
*Increase the weight if possible every 2 rounds.
WOD ( Workout of the Day )
10 minute AMRAP
50 Double unders / 50 singles
10 Thrusters Rx 75/55lbs Lv.2 45/35lbs
10 V ups
Group Warm up
Group Mobility
Strength
Every 1:30 x 6 rounds
200ft Farmers carry
WOD ( Workout of the Day )
3 rounds for time:
800m Run
20 Deadlifts Rx 165/105lbs
35 Sit ups
*25 minute time cap.
Group Warm up
Group Mobility
Strength
Dumbbell floor press 6×8 – every 2 minutes.
Rx 50/35lbs Lv.2 35/20lbs
WOD ( Workout of the Day )
3 minute AMRAP
20 Double unders
10 Push ups
10 Slam balls – 40/20lbs
REST 1 minute
5 Rounds
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Every 2 minutes, for 30 minutes.
1.) 300m Run
2.) 25 Alternating dumbbell snatch – 50/35lbs
3.) 500/400m Row
4.) 30 Dumbbell single arm thrusters (15R/15L) – 50/35lbs
5.) 15 Burpee box jump overs – 24/20″
