Group Warm up
Group Mobility
Strength – Every 2 minutes x 7 sets:
3/3/2/2/2/1/1 Sumo deadlift *Start light and build to heavy single for the day!
WOD ( Workout of the Day )
AMRAP x 12 minutes
1 Deadlift – 135/95lbs Rx
1 Front squat
1 Box jump – 30/24″
*Add 1 rep to each movement after every full round.
Lv.2 – 95/65lbs
Lv.3 – 75/55lbs + 24/20″ box
Group Warm up
Group Mobility
Strength – Every 1:30 x 9 sets:
5/5/3/3/3/1/1/1/1 – Incline bench press *Start light and build to a tough single for the day!
WOD ( Workout of the Day )
For Time – 20 minute time cap
25 Dumbbell snatch – Right arm
25 Dumbbell snatch – Left arm
50 Sit ups
20 DB snatch – Right
20 DB snatch – Left
40 Sit ups
15
15
30 Sit ups
10
10
20 Sit ups
5
5
10 Sit ups
Rx – 50/35lbs Lv.2 – 35/20lbs
Group Warm up
Strength – 3 sets
:30 single arm plank – right
:30 single arm plank – left
:30 Seated leg raise hold
Rest 1:30 between sets
WOD ( Workout of the Day )
10 minute assault bike for total calories
Males shoot for 150
Females shoot for 100-120
Group Warm up
Group Mobility
Strength –EMOM x 7: 3 sumo deadlift @ 30-40%
WOD ( Workout of the Day )
3 rounds for time – 20 minute time cap
1,000/800m Row
20 Russian kettlebell swings – 70/53lbs
Finisher – GHD raises 3 x 6-12 reps
Group Warm up
Group Mobility
Strength – EMOM x 12 – 2 strict handstand push ups
Lv.2 – 2 negatives / Lv.3 – 2 Pike handstand push ups / Rx + 2 Deficit handstand push up 4/2″
WOD ( Workout of the Day )
For time – 20 minute time cap
60/42 Calorie row
– Then –
21-15-9
Toe to bar
Dumbbell box step ups – 24/20″ with one dumbbell 50/35lbs
Alternating dumbbell snatch – 50/35lbs
– Then –
60/42 Calorie row
Group Warm up
Group Mobility
Strength/ skill – EMOM x 10 minutes: 1-2 Rope climbs or progression practice.
WOD ( workout of the Day )
AMRAP x 25 minutes
Row / Bike / Ski
Conversational pace *Heart rate device 145-155 beats
Post WOD – 10 minutes stretching
Group Warm up
Group Mobility
Strength. – Every 2:00 x 7 sets: Deadlift wave. Increase weights to a tough single for the day!
3/3/2/2/2/1/1
WOD ( Workout of the Day )
4 rounds for time – 22 minute time cap
400m Run
20 Dumbbell hang power cleans – 50/35lbs
100m Dumbbell front rack carry – 50/35lbs
Lv.2 – 35/20lbs
Lv.3 – 20/10lbs
Finisher – 100 Banded good morning in as few as sets as possible.
Group Warm up
Group Mobility
Strength – Close grip bench press, every 1:30 x 9 sets *Increase weight every wave.
5/5/3/3/3/1/1/1/1
WOD ( Workout of the Day )
Partner workout
15 Minute AMRAP
30 Wall ball shots – 20/14lbs @ 11/10ft
15 Strict pull ups
*Resting partner hangs from the pull up bar while other partner works on wall balls.
Last call for open workout at 10:00 – substitute workout will be available to those who have already completed the open workout. 9:00am will be the metcon class & that will be on our private Facebook page! 🙂
Friday Night lights for 23.3 – 4:00 to 6:30pm
Workout can also be done at 6,9:30 and noon class!
