Group Warm up
Group Mobility
Strength – Every minute on the minutes, for 12 minutes.
*Alternate movements every minute.
1.) 3 Power Snatch *Build in weight every round… only if positions are good!
2.) 3 Tall box jumps – 30/24″ … you can go above if needed.
WOD ( Workout of the Day )
For time: *20 minute time cap
50 Alternating dumbbell snatch – Rx 50/35lbs Lv.2 35/20lbs
5 Wall walks
150 Double unders
5 Wall walks
50 Alternating dumbbell snatch
5 Wall walks
150 Double unders
Group Warm up
Group Mobility
Strength
5 sets of:
10 Dumbbell front rack box step ups – 24/20″
10 Single leg kettlebell/ dumbbell single leg deadlifts – 5R/5L
*Every 3 minutes a new round starts! *focus on good movement patterns over load.
WOD ( Workout of the Day )
3 rounds for time – 16 minute time cap.
Run 400m
9 Burpee pull ups – Rx+ 6 Ring muscle ups
15 Dumbbell front squats – Rx 50/35 Lv.2 35/20
Group Warm up
Group Mobility
9:00am WOD ( Workout of the Day )
Every 7 minutes x 4 rounds
500m Row
20 Sit ups RX+ – GHD
30 Push ups
*Score = Slowest and fastest rounds.
10:00am will be your second shot at 20.2 if you couldn’t make yesterdays class!
The workout will 20.2!!
Coach will lead you through a warm up and review movement standards. The workout will also be running tomorrow at 10:00am if you can’t make it today!
Group Warm up
Group Mobility
WOD ( Workout of the Day )
6 Rounds for time:
60 Double unders
30 Kettlebell swings – American 53/35lbs
15 Burpees
Group Warm up
Group Mobility
Strength
Every minute on the minute, for 15 minutes.
1.) 5 Dumbbell bench press *Heavy
2.) 5 Dumbbell row *Heavy – 10 total reps… 5 each arm.
3.) Rest
WOD ( Workout of the Day )
12 minute AMRAP
2 Box jumps – 24/20″
4 Wall balls – 20/14lbs
4 Box jumps – 24/20″
8 Wall balls – 20/14lbs
16 Box jumps – 24/20″
16
32
**Multiply by 2**
Group Warm up
Group Mobility
WOD ( Workout of the Day )
3 rounds of: 6 Power cleans *choose your weight.
Right into:
400m Run *Hard effort!
-Rest 2 minutes after each round. Rest 5 minutes after round 3!
3 rounds of: 12 Deadlifts @ 275/155
Right into:
30/20 Calorie bike *Hard effort!
-Rest 2 minutes after each round. Rest 5 minutes after round 3!
After party: 4 rounds – 12 dumbbell curls + 6 Strict handstand push ups + 12 dumbbell lunges. Rx 50/35lbs Lv.2 35/20lbs
Group Warm up
Group Mobility
Strength
12 Seated dumbbell press – 6R/6L
6 Strict pull ups – 3 second negative
1:00 Bearhug sandbag hold – 150/100lbs
*Superset all three movements – Rest 1:30 between sets x 3 Rounds
WOD ( Workout of the Day )
Every 4 minutes, for 20 minutes x 5rds
Row 300m/250m + 20 Dumbbell push press (10R/10L)
*Score = Slowest and fastest rounds.
9:00am Workout will be posted to our private page! It will be different from the open workout.
10:00am will be 20.1!
The 20.1 Open workout will be announced tonight!!!
Tomorrows class workout will be 20.1
We will tell everyone the standards after our warmup. After that we will separate in teams of two and tackle the workout.
Lets have some fun!!!
Saturday 10:00am will be open for 20.1 if you can’t make it to class.
