Group Warm up
Group Mobility
Strength
Every 90 seconds x 6 sets – three hang power snatch *Build to a heavy triple for the day!
WOD ( Workout of the Day )
AMRAP x 12 minutes
10 Burpees
25 Double unders
Post workout: 3 sets of 7 muscle snatches + 7 behind the neck snatch grip push press
Group Warm up
Group Mobility
Strength – 2 sets of max strict pull ups. Rest 3 minutes between sets!
WOD ( Workout of the Day )
“Helene”
For time – 14 minute time cap
3 rounds of:
400m Run
21 American kettlebell swings – 53/35lbs
12 Pull ups
Group Warm up
Group Mobility
Strength – 50m sled push HAP! Every 2 minutes x 8 sets.
WOD ( Workout of the Day )
EMOM x 15
1.) 15/12 Cal bike
2.) 10 Box jumps – 24/20″ + 10 Burpees
3.) Rest
Lv.2 – 12/9 Cal
Lv.3 – 9/6 Cal + 5&5 box jumps + burpees
Group Mobility
Strength
Every 3 minutes x 3 sets: 20 barbell good morning + 1 minute plank hold *push up position.
WOD ( Workout of the Day )
Team of 2, 8 rounds for time. Alternate full rounds!
For time – 20 minute cap
20 Revere step lunges *in place
10 Sumo deadlift high pull – 115/75lbs
Group Mobility
WOD ( Workout of the Day )
on a 32 minute clock
0:00 – 18:00
For load: Perform a new set every 2 minutes – Bench press 5.5.3.3.3.1.1.1.1
Rest 2 minutes
20:00 – 32:00
Run 1 mile for time
*Score is heaviest weight successfully lifted + mile time.
Group Warm up
Group Mobility
Strength
On a 8:00 clock find a heavy 2 rep thruster from a rack.
WOD ( Workout of the Day )
For time
“Tommy V”
21 Thrusters – 115/75lbs
12 Rope climbs
15 Thrusters
9 Rope climb
9 Thrusters
6 Rope climbs
Lv.2 – 95/65lbs
Lv.3 – 75/55lbs + Pull ups
Group Warm up
Group Mobility
Strength
12 minutes to find a heavy power clean
WOD ( Workout of the Day )
For time – 20 minute time cap
50-40-30-20-10
Dumbbell power snatch – 50/35lbs *Perform 12 Toe to bar + 50 Double unders after every set.
Lv.2 – 35-30-25-20-10 *8T2B + 30 Double unders
Group Warm up
Group Mobility
WOD ( Workout of the Day )
“Fight gone bad”
3 rounds for total reps
1:00 – Wall balls – 20/14lbs
1:00 – Sumo deadlift high pulls – 75/55lbs
1:00 – Box jumps – 20″
1:00 – Push press – 75/55lbs
1:00 – Calorie row
1:00 – Rest
Group Warm up
Group Mobility
Strength
EMOM x 12 minutes: 2 Close grip bench press @ 65-70%
WOD ( Workout of the Day )
Teams of 2 *Alternate every full round
20 Minute AMRAP
5 Sandbag cleans – 150/100lbs
10 Toe to bar
5 Cal bike
Post workout – 150 Banded push downs in as few as sets as possible
Group Warm up
Group Mobility
Skill work – Review strict dips along with handstand push ups.
WOD ( Workout of the Day )
For time – 22 minute time cap
15-12-9
Strict Handstand push ups *Complete 21 sit ups after each set.
15-12-9
Strict Ring dips *Complete 21 sit ups after each set.
15-12-9
Push ups *Complete 21 sit ups after each set.
Lv.2 – 9/6/3 Handstand push ups and 15 sit ups after each set.
Lv.3 – DB strict press, box dips and push ups
