Category: W.O.D.

Group Warm up 

Group Mobility 

Strength – EMOM x 8: 3 back squats @ 50-60%

WOD ( Workout of the Day ) 

Teams of 2 – 12 rounds *Alternate full rounds.

12 Dumbbell deadlifts – 50/35lbs

9 Dumbbell box step ups – 50/35lbs @ 24/20″

200m Run

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

For time – 25 minute time cap

500m row

30 Bench press – 155/105lbs

1,000m Row

20 Bench press

2,000m Row

10 Bench press

Lv.2 – 115/80lbs 

Group Warm up 

Group Mobility 

Strength – Every 2 minutes: Front squats 6-5-4-3-2 *Increase weight every set!

WOD ( Workout of the Day ) 

AMRAP x 12

9 Pull ups

3 Front squats

9

6

9

9

*Continue to add 3 reps to the front squats

Group Warm up 

Group Mobility

WOD ( Workout of the Day ) 

:20 seconds calorie row

:40 seconds rest

:40 second cal row

:20 seconds rest

1:00 burpees

1:00 rest

5 rounds for total reps1

Finisher: tabata banded hammer curls 

Group Warm up 

Group Mobility 

Strength – EMOM x 8: 3 sumo deadlifts @ 55-60% *Focus on bringing speed to the movement if technique is correct!

WOD ( Workout of the Day ) 

For reps:

AMRAP x 2 minutes

knee to elbows

Rest 1 minute 

AMRAP x 4 minutes

5 knee to elbows

7 Wall balls

Rest 2 minutes 

AMRAP x 6 minutes

5 knee to elbows

7 Wall balls

9 Box jump overs – 24/20″

Group Warm up 

Group Mobility 

Strength – Every 4 minutes x 5 sets for load and reps:

3 push press – immediately following your final push press, complete one single max set of handstand push ups.

WOD ( Workout of the Day ) 

5 rounds for time – 20 minute cap

30/24 calorie bike

– Rest 2 minutes –

*Goal is 2:30/2:00 each set

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Teams of 2, split work as needed – 50 minute time cap.

900m Row

9 sled pushes – 90ft = 1 rep @ 70lbs / 40lbs sled weight

18 box jumps – 24/20″

18 American kettlebell swings – 53/35lbs

800m Row

8 sled push

16

16

700m Row

7 sled push

14

14

                                                                      follow this pattern until you finish with………………………..

100m row

1 sled push

2

2

Group Warm up 

Group Mobility 

WOD ( Workout of the Day )

For time – 16 minute time cap

400m Walking lunges

Post workout strength – EMOM x 15: 2 back squats

Finisher: 2 sets: 1:00 frog stretch + 1:00 couch stretch / side

Group Warm up 

Group Mobility 

Strength – Every 2 minutes, for 7 sets: 5/5/3/3/3/1/1 Push jerk *Increasing in weight to a heavy single for the day!

WOD ( Workout of the Day ) 

For time: 12 minute time cap

60 Pull ups

20 Turkish get ups – 53/35lbs kettlebell

Lv.2 – 40 pull ups + 35/20lbs 

Finisher : 1:00 chest smash lax ball / side