Group Warm up
Group Mobility
Strength – Power snatch 8×2, every 90 seconds.
Start at 70% and build throughout the sets.
WOD ( Workout of the Day )
14 minute AMRAP
Team of 2, alternate each movement.
7 Chest to bar pull ups
14 Box jumps 24/20″
7 Power Snatch Rx 115/80lbs Lv.2 95/65lbs
Group Warm up
Group Mobility
Strength – front squat 5×3, every 2:30.
*Focus on positions and add weight each set if possible.
WOD ( Workout of the Day )
Death by thruster
on a continuously running clock…
minute 1 – 1 thruster Rx 95/65lbs Lv.2 75/55lbs
minute 2 – 2 thrusters
minute 3 – 3 thrusters
etc… continue to add 1 thruster each minute until you can longer complete the thrusters inside of the minute.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Team of 2, for time.
One person working while one is holding or hanging.
80 Calorie row – partner holds a plank
50 Shoulder to overhead – partner hangs from the rig
120 Wall balls – partner holds a plate 45/25lbs locked out overhead
150 sit ups – partner holds a wall sit
RX 135/95lbs Lv.2 95/65lbs
Group Warm up
Group Mobility
Strength – 10 x 2 Deadlift. Every minute on the minute, for ten minutes x 2 deadlifts @ 60-65%.
WOD ( Workout of the Day )
Team of 2, for time:
60-40-20
Dumbbell deadlifts Rx 55/35lbs Rx+ 70/50lbs
Toe to bar
Group Warm up
Group Mobility
Strength – Every 3:30 x 5 sets.
5 Bench press + 10 Dumbbell bent over rows – each hand. Bench press is 75-80% and rows can be heavier each round.
WOD ( Workout of the Day )
EMOM x 21 ( 7 rounds )
1.) 40 Double unders
2.) 8 Burpee box jump overs – 24/20″
3.) 6 Strict pull ups
Group Warm up
Group Mobility
Strength – Every 2 minutes x 6 sets.
2 Squat cleans + 2 Shoulder to overhead.
*Work on technique and proper positions! A push jerk is preferred, however a push press is acceptable for the day.
WOD ( Workout of the Day )
Every 3 minutes x 6 rounds.
18/12 Calorie bike
4 Squat Cleans
4 Shoulder to overhead
Rx 155/105lbs Lv.2 115/80lbs
Group Warm up
Group Mobility
Strength – Deadlift 3.3.2.2.1.1.1 *New set every 3 minutes.
Goal is to build to a heavy new PR!
WOD ( Workout of the Day )
1:30 on / 1:30 off x 7 rounds
200m Shuttle run x 10 trips
AMRAP Dumbbell snatch Rx 50/35lbs
Score = total dumbbell snatches
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Team of 2
30 Minute AMRAP
100/80 Calorie assault bike
100 Back squats Rx 135/95lbs Lv.2 95/65lbs
100 Pull ups
100 Slam balls Rx 40/20lbs
Group Warm up
Group Mobility
Strength – Bench press 5.5.3.3.1.1 *New set every 2:30.
Goal is to start light and build to a heavy single for the day!
WOD ( Workout of the Day )
For time: *15 minute time cap.
42-30-18
Calorie Row
21-15-9
Handstand push ups
Group Warm up
Group Mobility
Strength – 15 minute power clean EMOM
WOD ( Workout of the Day )
3 Rounds for time: 13 minute time cap*
20 Toe to bar
15 Burpees
10 Hang power clean Rx 135/95lbs Lv.2 95/65lbs
