11/24/18 – 181124
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Row 500m + 10 Deadlifts
Rest 1:1
*Add weight each set to the deadlifts. Score is heaviest set of deadlifts successfully lifted!
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Row 500m + 10 Deadlifts
Rest 1:1
*Add weight each set to the deadlifts. Score is heaviest set of deadlifts successfully lifted!
Group Warm up
Group Mobility
Strength
20 minutes to find a heavy bench press single! Rest as needed between attempts. All athletes need to have a spotter present!
WOD ( Workout of the Day )
Teams of 2, split reps equally.
For time:
21 – 15 – 9 Bench press RX 135/95lbs RX+ 205/135lbs
42 – 30 – 18 Pull ups
REST 5 MINUTES
15 – 12 – 9 Bench press
30 – 26 – 18 Dips
Group Warm up
Group Mobility
*Come prepared for an epic workout! Lots of heavy breathing is guaranteed!
Group Warm up
Group Mobility
Strength
20 minutes to find a heavy clean for the day! Squat or power variations are acceptable. Rest as needed between attempts.
WOD ( Workout of the Day )
15 minute AMRAP
50/40 Calorie assault bike
40 Dumbbell alternating snatch RX 55/35lbs
30 American kettlebell swings RX 53/35lbs
20 Box jump overs RX 30/24″
*Score is total rounds + reps. Goal is to complete one full round and start on the second.
Group Warm up
Group Mobility
Strength
15 minutes to build to a heavy strict press for the day! Rest as needed between attempts.
WOD ( Workout of the Day )
5 rounds – 3 minutes on / 2 minutes off.
20 sit ups RX+ GHD
10 Burpees
AMRAP calorie row with remaining time.
*Score is total calories after 5 rounds!
Group Warm up
Group Mobility
Strength
20 minutes to find a heavy squat single for the day! Rest as needed between attempts.
WOD ( Workout of the Day )
10 minute AMRAP
8 Toe to bar
8 Dumbbell thrusters RX 50/35lbs Lv.2 35/20lbs
12 Dumbbell front rack walking lunges
Extra – 2 minutes per leg, banded hip opener.
Quad smash – 3 minutes per leg.
FREE Community Workout! Please join us for a fun and easy partner workout. I look forward to meeting and seeing new faces.
Group Warm up
Group Mobility
Strength
Every 90 seconds, for 10 sets.
2 Power snatch + 2 overhead squats – Build in weight each set.
WOD ( Workout of the Day )
Every minute on the minute, for 12 minutes.
1.) 50ft overhead db lunge – single arm.
2.) 6 HEAVY dumbbell snatch (3R/3L) – alternate arms every rep.
3.) 15 V – ups
RX – 50/35lbs
Lv.2 – 35/20lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
On a running clock complete the designated work for time or total reps. If you didn’t complete the assigned work in the allotted time note your number of completed reps.
0:00 – 9:00 ( For time / reps )
75 American kettlebell swings Rx -53/35lbs
75 Box jump overs Rx – 24/20″
10:00 – 19:00 ( For time / reps )
21 – 15 – 9
Calorie row
Dips / Push ups
20:00 – 29:00 ( AMRAP )
12 Sit ups RX+ GHD sit ups
100ft farmers carry RX – 50/35lbs
30:00 – ? ( For time )
600m run
60 Burpees
Group Warm up
Group Mobility
Strength
3 rounds of:
10 Pistols – alternate legs.
– Rest 30 seconds –
1 Pause front squat (2 second pause) + 2 front squats @ 60-75%
– Rest 30 seconds –
10 Rotational slam balls (40/20lbs) 10 reps each side.
– Rest 2:00 after each round –
WOD ( Workout of the Day )
“Fran” – 8 minute time cap.
For time:
21-15-9
Thrusters (95/65lbs)
Pull ups
*All workouts can be scaled on an individual basis.
