6/15/19 – 190615
Group Warm up
Group Mobility
Teams of 2, for time
Run 800m – switch every 200m
-Then-
10 Rounds ( switch every full round )
10 Deadlifts Rx 225/155 Lv.2 185/125
5 Bar facing burpees
10 Bar dips
-Then-
Run 800m – switch every 200m
Group Warm up
Group Mobility
Teams of 2, for time
Run 800m – switch every 200m
-Then-
10 Rounds ( switch every full round )
10 Deadlifts Rx 225/155 Lv.2 185/125
5 Bar facing burpees
10 Bar dips
-Then-
Run 800m – switch every 200m
Group Warm up
Group Mobility
Strength
Alternating EMOM x 15 minutes
1.) 3 overhead squats *Increasing weight if possible.
2.) :30 second wall sit *Weighted if possible.
3.) Rest
WOD ( Workout of the Day )
12 minute AMRAP
30 Double unders
5 Overhead squats Rx 95/65lbs Lv.2 75/55lbs
5 sit ups
30 Double unders
10 Overhead squats
10 Sit ups
Continue to add 5 sit ups and 5 more overhead squats every round.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
5 Rounds for total reps:
1.) Calorie row
2.) Toe to bar
3.) American kettlebell swing – 53/35lbs
4.) Box jump overs – 24/20″
5.) Rest
*Each station is 1 minute long, 45 seconds of work and 15 seconds of rest is preferred.
Group Warm up
Group Mobility
Strength
Every minute on the minute x 6 minutes – 2 Power cleans @ 60-70%
Then …..
8 Minutes to find a heavy single for the day!
WOD ( Workout of the Day )
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 For time:
Dual dumbbell power cleans – Rx 50/35lbs Lv.2 35/20lbs
Burpees over the dumbbells
Group Warm up
Group Mobility
Strength
Every 3 minutes, for 4 rounds: 4 back squats @ 70-80%
WOD ( Workout of the Day )
2 minutes on: 2 minutes off – 6 rounds total
20/12 Calorie assault bike
Max wall balls in the time remaining! Goal is 15-25 wall balls each round. Score it total number completed after all 6 rounds.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Teams of 2, for time & total weight lifted.
*One athlete working at a time.
120/80 Calorie Row
120/80 Calorie bike
*Note time and rest 5 minutes!
8 minutes to find a team 1 rep max front squat
*One athlete lifting at a time
*Add together highest successful lift from each athlete.
Example score = 10:40 + 600lbs.
Group Warm up
Group Mobility
Strength
Every 90 seconds x 8rds.
1 high hang squat snatch + 1 hang squat snatch
*Gradually build throughout the sets.
WOD ( Workout of the Day )
“Amanda”
9 – 7 – 5
Ring muscle ups
Squat snatch Rx 135/95lbs Lv.2 115/85lbs
Group Warm up
Group Mobility
Team of 2, for time:
10 rope climbs
800m run * with a 20/14lb medball
60 Burpees
800m run * 20/14lbs
60 Burpees
1000ft sled push – 180/120lbs
*40 minute time cap.
Group Warm up
Group Mobility
Strength
5 rounds – every 3 minutes.
6 Barbell pendaly rows + 140ft dumbbell farmers carry.
*Heavy as possible!
WOD ( Workout of the Day )
for time: 15 minute time cap.
40/30 Calorie bike
200m bag carry – Rx 150/100 Lv.2 100/65
40/30 Calorie bike
Group Warm up
Group Mobility
Strength
3 Rounds – superset
20 Plate halos – 10 right + 10 Left *Recommended weight 25lbs/ 10lbs.
1 minute plank hold: 30 seconds each side – Right + Left.
25 Banded face pulls
Rest 2 minutes between rounds.
WOD ( Workout of the Day )
3 rounds for time: 15 minute time cap.
20 Dumbbell snatch – Rx 55/35lbs
9 Strict handstand push ups – Rx
