Group Warm up
Group Mobility
Strength – 12 minutes to establish a heavy seated strict press
WOD ( Workout of the Day )
“Diane”
For time: 10 minute time cap
21-15-9
Deadlifts – 225/155lbs
Handstand push ups
Lv.2 – 21-15-9 + 15-12-9
Lv.3 – 185/125lbs + Pike handstand push ups
Group Warm up
Group Mobility
Strength – 4 Sets: 10 single arm KB bent over rows / side + 100ft single arm KB farmers carry / side – Rest 1:30 after each set.
WOD ( Workout of the Day )
For time – 15 minute time cap
30 Single arm overhead kettlebell lunges
30 Knee to elbow
30 Sit ups
30 Kettlebell snatches
30 Sit ups
30 Knee to elbow
30 Single arm overhead kettlebell lunges
Rx – 53/35lbs
Lv.2 – 35/20lbs
Group Warm up
Group Mobility
Strength – EMOM x 12: 2 box squats @ 30-40%
WOD ( Workout of the Day )
5 rounds for time
11 Front squats – 135/95lbs
55 Double unders
Lv.2 – 95/65lbs + singles
Group Warm up
Group Mobility
Strength – EMOM x 9: 3 incline bench press @ 30-40%
WOD ( Workout of the day )
AMRAP x 20 minutes
Teams of 2, alternate every movement
10 Push press – 115/75lbs
10 Kettlebell swings – 53/35lbs *American
10 Box jumps – 24/20″
Group Warm up
Group Mobility
Strength – 12 minutes to accumulate 100 GHD sit ups *In as few sets as possible.
WOD ( Workout of the Day )
5 rounds for time – 20 minute time cap
30/24 Calorie bike
Rest 2 minutes after each round
Lv.2 – 24/17 Calories
Lv.3 – 15/10 Calories
Group Warm up
Group Mobility
Strength – 12 minutes to establish a heavy sumo deadlift
WOD ( Workout of the Day )
4 rounds for time – 15 time cap
20 Wall balls – 20/14lbs
400m Run
Halloween hours include – 6am, 9:30am, noon and open gym 4-5:30pm! No 5:30 or 6:30pm Class today!
Group Warm up
Group Mobility
Strength – 12 minutes to establish a heavy split jerk
WOD ( Workout of the day )
“The Ghost”
6 rounds for total reps
1:00 Calorie row
1:00 Burpees
1:00 Double unders
1:00 Rest
*Compare score to last year!
Group Warm up
Group Mobility
WOD ( Workout of the Day )
For reps
1:30 Max reps toe to bar
Rest 1 minute
1:30 Max reps dips
Rest 1 minute
1:30 Max rep hip extensions
Rest 1 minute
1:30 Max rep deadlifts – 185/125lbs
Rest 1 minute
2 rounds
Group Warm up
Group Mobility
Strength – EMOM x 12: 2 box squats +5% from last week.
For time including rest periods
9/6 Calorie bike
Rest 30 seconds
15/11 Calorie bike
Rest 1 minute
21/16 Calorie bike
Rest 1:30 minute
27/21 Calorie bike
Rest 2 minutes
33/26 Calorie bike
Rest 3 minutes
39/31 Calorie bike
Group Warm up
Group Mobility
Strength – EMOM x 9: 3 bench press +5% from last week.
WOD ( Workout of the Day )
5 rounds for time
36 Double unders
12 Strict press – 75/55lbs
6 Strict chin ups
