Group Warm up
Group Mobility
Strength
Every 4 minutes, for 4 rounds.
5 Dumbbell Bulgarian split squats – each leg.
20 Banded pull throughs
*Increase weight on the split squats throughout the sets.
WOD ( Workout of the Day )
For time: 25 minute time cap.
100 Calorie row
80 Wall balls – 20/14lbs
60 Sit ups – Rx+ GHD
40 Box jump overs – 24/20″
100ft dumbbell front rack walking lunge – 55/35lbs
10 minutes to work up to bench weight and warm up your pull ups.
WOD ( Workout of the Day )
For time: 22 minute time cap.
10 -1
Bench press @ 60-70% of your 1rm.
Alternating DB snatch – 55/35lbs
Push ups
*90% of you should use 60% for the bench press, however you strong people can take a stab at 70%. Yes, I know the dumbbell snatch are uneven numbers… no worries! you will be just fine and no harm will be done. Push the pace and try to finish under the cap.
Group Warm up
Group Mobility
Strength
5×3 Deadlifts – rest 2:00 between triples. Build weight every set If possible! Start at 60-70% of your 1rm.
WOD ( Workout of the Day )
3 rounds for time:
Run 400m
15 Toe to bar
Row 400m
Group Warm up
Group Mobility
Strength
Every 2:30 x 5 rounds.
8 Goblet squats – 53/35lbs + 10 alternating split jumps + 2 box jumps – 30/24″
*Try to improve your speed every round!
WOD ( Workout of the Day )
Teams of 2, split work equally.
30 minute AMRAP
50 Calorie assault bike
30 Hang power cleans – 155/95lbs
50 Bar facing burpees
30 Box jumps – 30/24″
Group Warm up
Group Mobility
Strength
Every 2 minutes x 10 rounds – 1 hang power snatch above the knee + 1 power snatch.
*Add weight if your form allows.
WOD ( Workout of the Day )
10 rounds for time:
30 Double unders
9 Power snatch 75/55lbs
Extra: crossover symmetry protocol.
Group Warm up
Group mobility
Strength
12 minutes of movement – Not for a score!
12 Single arm dumbbell Z press – 6R/6L
15 Banded good mornings
:10 – :20 hollow hold
*Move through these movements focusing on quality over quantity.
WOD ( Workout of the Day )
Every minute, on the minute – 15 minutes.
1.) 10 Russian kettlebell swings 70/53lbs
2.) 20 ab mat sit ups
3.) :45 max calorie row
*Score is total number of calories.
EXTRA: 15 minutes of mobility before leaving the gym.
Only 9:00am class tomorrow!! We will be doing Murph. Multiple variations and scales will be on the board.
10:00am Workout – “Murph”
Friends and family members are welcome! we look forward to seeing everyone. Scales will be listed on the board.
Group Warm up
Group Mobility
Strength
Every 2:30, for 5 rounds.
5 bench press + 10 Dumbbell rows each arm!
WOD ( Workout of the Day )
Teams of 2
0:00 – 5:00: AMRAP assault bike calories
5:00 – 15:00: AMRAP
8 Slam balls – 40/20lbs
4 Box step overs with the slam ball – 24/20″
*Alternate full rounds with your partner.
15:00 – 20:00: AMRAP assault bike calories
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Teams of 2, split work equally.
For time: 70 Sled push! 150ft = 1 push! 75ft out and 75ft back.
Men – 90lbs on sled
Ladies – 50lbs on sled
*Every 3 minutes, stop and perform 20 Russian kettlebell swings: 10 swings each! 70/53lbs
**40 minute time cap!
