Group Warm up
Group Mobility
Strength – Back squat 5×3, new set every 2:30.
* Goal is to increase 5/10lbs more than last week. Stay away from knee selves and belts if possible!
WOD ( Workout of the Day )
2 minutes on: 2 minutes off x 5 rounds.
25 Wall balls
Max effort push ups with time remaining
*Score is total number of push ups completed.
EXTRA:
Bench press 3×5 +5/10lbs – every 2:30.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Teams of 2, for time.
3000m Row
50 Push Jerk 155/105lbs
50 Pistols
50 Strict pull ups
100 Push ups
Time cap – 30 minute
Group Warm up
Group Mobility
Strength – 3×5 Back squat, every 2:15.
*This is a medium day! -10% less than Monday.
WOD ( Workout of the Day )
For time: *12 minute time cap.
10-1
Alt. DB Snatch Rx 70/50lbs
Toe to bar
Extra: Deadlift 5×3 +5lbs/10lbs, every 2:00.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
For time: 0:00 – 12:00
30/20 Calorie row
455ft bear hug bag carry – 150/100lbs
15/10 calorie row
12:00 – 22:00 AMRAP
50 Double unders
25 Air squats
20 Kettlebell swings – American 70/53lbs
25:00 – 30:00 AMRAP
Max effort burpee box jump overs – 24/20″
Group Warm up
Group Mobility
Strength – 3×5 Back squat, every 2:15.
*Today Is a light day! use -20% less weight than Monday.
WOD ( Workout of the Day )
3 Minute AMRAP
25/15 Calorie bike…. with the time remaining accumulate as many bench press reps as possible.
– Rest 3 minutes after each round –
3 Rounds total.
Round 1 – Rx 135/75lbs
Round 2 – Rx 165/80lbs
Round 3 – Rx 185/85lbs
EXTRA: Press 5×3 +5lbs, every 2:30.
Group Warm up
Group Mobility
Strength
Every 90 seconds x 8 rounds – 1 power clean + 1 hang power clean + 2 push jerks.
*Build in weight if technique allows.
WOD ( Workout of the Day )
For time:
20-15-10
Clean & jerk Rx 95/65lbs
Bar facing burpees
*9 minute time cap
Group Warm up
Group Mobility
Strength – 5×3 Back squat, every 2:30.
*Week 5 of our strength cycle is here! We have built a solid base with 5’s and now we drop the reps and UP the weight! +5/10lbs from last week. If you’re feeling good a 10lb jump would be fine.
WOD ( Workout of the Day )
12 minute AMRAP
20 Box jump overs – 24/20″
16 Wall ball shots – 20/14lbs
4 Ring muscle ups / Chest to bar pull ups
Extra: 3×5 Bench press, every 2:30. +5/10lbs from last week.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Team of 2, for time.
200 Burpees
400/300 Calorie assault bike
100 Toe to bar
*45 minute time cap.
Group Warm up
Group Mobility
Strength – Squat 5×3 -10% less than Monday.
*New set every 2:15.
WOD ( Workout of the Day )
“Jackie” – For time: 9 minute time cap.
1000m row
50 Barbell thrusters – 45lbs
30 Pull ups
EXTRA: Deadlift 5×3 +5/10lbs more than last week – new set every 2:15.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
20 minute AMRAP
30 Double unders
15 Sit ups
12 Deadlifts
9 Hang power cleans
Rx 155/105lbs Lv.2 115/80lbs
