0-5 mins - General Warm Up
5-15 mins - Mobility Warm Up
15-45 mins - WOD
Cardio Pyramid
Row or Airdyne
1 mins Work - 30 secs Rest
2 mins Work - 60 secs Rest
3 mins Work - 90 Secs Rest
4 mins Work - 120 secs Rest
4 mins Work - 120 secs Rest
3 mins Work - 90 secs Rest
2 mins Work - 60 secs Rest
1 mins Work - 30 secs Done
45-55 mins - Cool Down
“Lightweight Fighter” Group Warm Up: 2 Rounds 5 Inch Worms 10 Spider Lunges 10 Mobility Squats 10 T Press Ups WOD: 3 mins on / 1 min off x 9 rounds RXD Option: Must be completed as prescribed 6 DB Sna
“Franemies” Group Warm Up: 2 Rounds 250m Row 10 Air Squats 10 Bar Rows 10 Push Press (EB) 10 Step Ups Extra Warm Up: Thruster Mobility WOD: For Time RXD Option: Must be completed as prescribed. 21 Thr
“Dawn Of The Dead” Group Warm Up: Coaches Pick WOD 1: AMRAP in 15 mins RXD Option: Must be completed as prescribed. 12 Chest 2 Bar Pull Ups / Strict Pull Ups 1 Hill Run 3 Wall Walks SCALED Option: Sca