Group Warm up
Group Mobility
Strength – Every 90 seconds x 9 sets: 5,5,3,3,3,1,1,1,1 – Hi hang power snatch *Rep count is as written for each 90 second interval. The reps wave from 5 to 3’s and finish with singles. Weight should increase as reps drop but this is a submax effort throughout.
WOD ( Workout of the Day )
3 rounds for time
400 run
80 double unders
40 Walking lunges
Group Warm up
Group Mobility
Strength – Every 2:30 x 5 sets: 3 rep front squat *Increase and build to a top set for the day!
WOD ( Workout of the Day )
5 Round for time – 15 minute time cap
15 Deadlifts – 225/155lbs
:30 L hang hold
Lv.2 – 155/105lbs + Knees bent hang hold
Group Warm up
Group Mobility
Strength – Every 2 minutes x 7 sets: 5 push press *Increase weight every set.
WOD ( Workout of the Day )
3 rounds for reps:
1:00 Box jumps 30/24″
1:00 Double kettlebell push press 53/35lbs
1:00 GHD Sit ups
Lv.2 – 35/20lbs kb + GHD parallel + 24/20″
We will have our metcon class at 9:00am – WOD posted in private Facebook group.
10:00am will be last call for open workout 23.2 / alternate workout available for others who wish!
23.2 Will be our WOD for the day! join us for Friday Night Lights at 4-6:30pm
Group Warm up
Group Mobility
Strength – EMOM x 9 minutes: 3 dumbbell bench press *Tempo 3/3/1/0 each rep. Last week on this wave.
WOD ( Workout of the Day )
4 rounds for time – 20 TC
200m Shuttle run – 10 trips
500/400m Row
Group Warm up
Group Mobility
Strength – 20 minute time cap.
4 sets: rest 2 minutes between each.
:30 Handstand hold
10 Single leg box jumps / per leg
50ft Handstand walk
WOD ( Workout of the Day )
AMRAP x 5
10 Dumbbell snatch – 50/35lbs
20 Box jump overs – 24/20″
30 Kipping pull ups
REST 5 MINUTES
AMRAP x 5
10 Dumbbell snatch – 50/35lbs
20 Box jump overs – 24/20″
30 Strict pull ups
Group Warm up
Group Mobility
Strength – Every 2:30 x 5 sets: 3 rep back squat *Build each set to a heavy triple for the day! Record your top set.
WOD ( Workout of the Day )
EMOM x 20
1.) 15/12 Calorie machine
2.) 40 double unders / :40 seconds double practice
3.) 20 Alternating split jumps
4.) Rest
Rx+ – 18/14 Calorie machine
Group Warm up
Group Mobility
Strength – Every 2 minutes x 7 sets: 5 rep strict press *Increase each set to a heavy 5 for the day! Record your record.
WOD ( Workout of the Day )
AMRAP x 15 minutes with a partner
10 Shoulder to overhead – 155/105lbs
15 synchronized bar facing burpees
Lv.2 – 115/75lbs
9:00am class will be posted into private Facebook group!
10:00am class will be a last call for 23.1 and if you would like to do another workout coach will have one separate from the open workout available.
