Group Warm up
Group Mobility
Strength
Every 2 minutes x 4 sets
5 touch and go power cleans *Build in weight each set.
WOD ( Workout of the Day )
AMRAP x 3 minutes
25/18 Calorie machine
25 Box jump overs – 24/20″
15 Power cleans
REST 2 MINUTES
AMRAP x 5 minutes
25/18 Calorie machine
25 Box jump overs
15 Power cleans
REST 2 MINUTES
For time: *10 minute time cap
25/18 Calorie machine
25 Box jump overs
15 Power Cleans
RX 135/95lbs
Lv.2 95/65lbs
Group Warm up
Group Mobility
Strength
Every 75 seconds x 8 sets
3 Bench press *Climbing every set!
WOD ( Workout of the Day )
EMOM x 25
1.) 100m Sprint
2.) 20 Push ups
3.) 8 Dumbbell rows each hand – 50/35lbs
4.) 15 Dumbbell weighted sit ups – 50/35lbs
5.) Rest
Group Warm up
Group Mobility
Strength
Every 3 minutes x 5 sets: 5 back squats @ 70% for all sets.
WOD ( Workout of the Day )
For time: 20 Minute time cap
90 Alternating dumbbell snatch – Rx 50/35lbs
75 Calorie machine
60 Burpees
50 Wall balls – Rx 30/20lbs Lv.2 20/14lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
For time:
Row 60/40 Calories
21 Dumbbell thrusters
Row 40/30 Calories
15 Dumbbell thrusters
Row 20/15 Calories
9 Dumbbell thrusters
Rx 50/35lbs
Lv.2 35/20lbs
Group Warm up
Group Mobility
Strength
15 Minutes to build to a heavy 3 rep deadlift.
WOD ( Workout of the Day )
Teams of 3 – 20 Minute AMRAP
Partners 1+2 AMRAP *Switch as needed.
100 Double unders
20 Deadlifts
30 Hang power cleans
40 Burpees over the bar
Partner 3 – Max calorie machine
Rx 155/105lbs
Lv.2 115/85lbs
Group Warm up
Group Mobility
Strength
5×3 Strict press – rest 1:30 after each set!
WOD ( Workout of the Day )
13 Minute AMRAP
25 Toe to bar
15 Push press
400m Run
Rx 95/65lbs
Lv.2 75/55lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Every 5 minutes x 5 rounds
25/20 Calorie machine
10 Pull ups
20 American kettlebell swings – Rx 53/35lbs
Rx+ 5 bar muscle ups instead of pull ups.
Group Warm up
Group Mobility
Strength
15 Minutes to build to a heavy back squat single for the day! start with the barbell and build in weight every set.
WOD ( Workout of the Day )
For time: *15 minute time cap
21 Front squats
21 Box jumps – 24/20″
18 Front squats
18 Box jumps
15
15
12
12….. 9+9… 6+6 … 3+3
Rx – 95/65lbs
Lv.2 – 75/55lbs
Group Warm up
Group Mobility
Strength
15 minutes to build to a heavy bench press single for the day. Start with the barbell and take small jumps until you fail a rep!
WOD ( Workout of the Day )
24 minute EMOM
1.) 15/12 Calorie machine
2.) 12 Dips
3.) 10 Burpees
4.) 50 Double unders / 100 singles
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Bench press
10 . 9. 8. 7. 6. 5. 4. 3. 2. 1
Double unders / singles
100. 90. 80. 70. 60. 50. 40. 30. 20. 10
*Run 200m after each round
Rx 75% of 1rm
Lv.2 65% of 1rm
