Group Warm up
Group Mobility
WOD ( Workout of the Day )
“Grettel”
10 Rounds for time of:
3 Power clean + Push jerk
3 Burpees over the bar
REST 10 MINUTES
“Ingrid”
10 Rounds for time of:
3 Power snatches
3 burpees over the bar
Rx 135/95lbs
Lv.2 105/75lbs
Group Warm up
Group Mobility
Strength
4 sets, new set every 3:30.
20 Banded lat pull downs
20 Banded face pulls
:20 Chin over the bar hold
WOD ( Workout of the Day )
20 Minute AMRAP
4 Strict pull ups
8 Push ups with feet on a box – 24/20″
12 Medball cleans – 20/14lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
5 rounds each for time
10 Burpees
15 Slam balls – 40/20lbs
20 Deadlifts – 135/95lbs
25 Box jump overs – 24/20″
18/14 calorie machine
Rest 3 minutes after each round
Group Warm up
Group Mobility
Strength
12 minute EMOM – alternating
1.) 8-10 Knee to elbow
2.) 3-8 Strict dips / push ups
12 minute AMRAP
20 Sit ups
10 Left arm overhead lunges
10 Right arm overhead lunges
RX 50/35lb DB
Lv.2 35/20lb DB
Group Warm up
Group Mobility
Strength
Every 90 seconds x 8 sets
3 position power snatch * High hang, hang above the knee and hang below the knee.
Focus on positions and technique
WOD ( Workout of the Day )
Teams of 2, alternate every round.
16 Rounds for time
35 double unders
12 Alternating dumbbell snatch
Rx 50/35lbs
Group Warm up
Group Mobility
Strength
Every 4 minutes x 3 sets
12 Barbell back rack Bulgarian split squats – 6 each leg
10 Barbell back rack box step ups – 5 each leg
10 Barbell good morning
*Add weight each round if possible!
WOD ( Workout of the Day )
3 rounds for time * 16 minute time cap
40 Wall ball shots – 20/14lbs
30 Calorie machine
20 Box jumps – 24/20″
Group Warm up
Group Mobility
WOD ( Workout of the Day )
3 Minute AMRAP
15 American kettlebell swings – 70/53lbs
Calorie machine ride / row for the time remaining
REST 3 MINUTES
3 Minute AMRAP
20 Slam balls – 40/20lbs
Calorie machine ride / row for the time remaining
REST 3 MINUTES x 3 total rounds for total calories!
Group Warm up
Group Mobility
Strength
A.) 16 Single arm db press (8R/8L)
Rest 45 Seconds
B.) 16 Dumbbell front rack lunges – Alternate legs every rep!
Rest 45 seconds x 4 rounds
WOD ( Workout of the Day )
Every 6 minutes x 3 rounds
75 Double unders
20 Alternating dumbbell snatch – 50/35lbs
10 Toe to bar
20 Box jumps overs – 24/20″
*Each round is for time.
Group Warm up
Group Mobility
Wod ( Workout of the Day )
“Martin” – For time, with a partner……..
Group Warm up
Group Mobility
Strength
Every 90 seconds x 8 rounds
High hang power clean + Hang power clean + Hang power clean below the knee
*Focus on technique and positions!
WOD ( Workout of the Day )
Every 3 minutes x 5 rounds
15/12 Calorie bike
10 Bar facing burpees
* Score is fastest & slowest round
