WOD – Fri, Apr 24
EMOM 8
25′ Front Rack Walking Lunges – 2 DBs
*lunge as fast as possible
MCx: 50/35
MAx: 35/20
MVx: 25/15, or no weight
6 Rounds
50 Double Unders
20 Wall Balls
MCx: 20/14
MAx: 15 attemtps, 14/10
MVx: 60 singles, 15 wb at 10/6
GOALS + GUIDANCE: Spend :60 or less on the double unders, and go for unbroken wall balls for as long as possible. Target 12 minutes (15 cap).
Plank for 5 Minutes
*anything goes
WOD – Thu, Apr 23
5 x on the 2 Minute
9 Heel Elevated Goblet Squats
6 Jump Squats
7/5 Cal Row As Fast as Possible
MCx: 50/35
MAx: 35/20
MVx: 25/15
GOALS + GUIDANCE: With your heels elevated on a 10 pound plate, choose a HEAVY dumbbell or kettlebell to hold in the goblet position. Immediately after completing them, do 6 jumping air squats right into a VERY fast calorie row.
AMRAP 16
30/20 Cal Row
10 Dual KB Deadlifts
10 Dual Eye-Height Swings
100 Meter Farmer’s Carry
MCx: 53/35
MAx: 35/26
MVx: 20/15 cal row, 26/18
GOALS + GUIDANCE: Spend no more than 2 minutes on the calorie row, at a moderate pace. Grab 2 kettlebells for 10 deadlifts, eye-height swings, and then a 100 meter farmer’s carry. The kb work will take around 2 minutes. Target 3-4 rounds.
Plank Alternating Hip Taps
4 x 0:30, rest :30
WOD – Wed, Apr 22
10-20-30
Toes to Bar
30-20-10
Shoulder to Overhead
MCx: 135/95
MAx: knee or pike up, 115/75
MVx: v-up, 20-15-10 stoh at 75/55
GOALS + GUIDANCE: Do the first set of toes to bar unbroken, and purposefully break up the stoh in sets of 10 or in negative sets to save your shoulders. Break the second set of toes to bar twice, and the third sets 3 times. Break the stoh twice, then try to go unbroken the final round. Target 12 minutes.
Bench Reverse Hyper Extensions
3 x 20
WOD – Tue, Apr 21
6×4, across at 80%
Rest 2 Min between sets
4 x on the 2:30
20/15 Cal Row
10 Power Cleans
Burpee Over Bar in remaining time
*no rest between sets
MCx: 95/65
MAx: 15/12 cals, 75/55, regular burpees
MVx: 12/9 cals, 55/35, in+outs
GOALS + GUIDANCE: Push your pace on the calorie row to barely complete the designated reps in :60 (:75 tops). The power cleans should feel light and be unbroken every round. Then, you’ll have about :45-:60 for burpees laterally over the bar. Target 10+ per round, record your total after 4 rounds.
WOD – Mon, Apr 20
AMRAP 30
15/12 Cal Bike
5 Bar Muscle Ups
200m Run
Rest 1 Min
MAx: 12/9 cals, chest to bars
MVx: 9/6 cals, strict pull ups or seated ring rows, 100m run
GOALS + GUIDANCE: Push your pace on the bike to finish the calories in :60 or less. Chip away at the 5 bar muscle ups, completing those in under :60. Then push your pace on the 200 meter run, coming in under :60. You then get a one minute rest to reset your breath. Target 7 rounds.
WOD – Sun, Apr 19
6 x 0:20 Max Rep Squats
Recover 1:40 on the bike
GOALS + GUIDANCE: Yup, do as many body weight squats (target 20) as you possibly can in :20 and recover by biking.
EMOM 15
Min 1: Farmer’s Carry
Min 2: Walking Lunges
Min 3: DB Cleans
Min 4: Ring Rows
Min 5: Rest
MCx: 50/35
MAx: 35/20
MVx: 25/15
GOALS + GUIDANCE: Carry the dumbbells as many lengths as possible in 1 minute. The next minute do as many bodyweight lunges as possible. The next, use your dumbbells for power cleans, and the final minute max ring rows. There’s a built in rest, so get after it and go heavy!
Bulgarian Split Squat
3 x 4/4, 4 second pause at bottom
WOD – Sat, Apr 18
In a Team of 2
60-50-40-30-20-10
Calorie Row
Hang Power Snatch
Toes to Bar
MCx: 95/65
MAx: 75/55, knee up
MVx: 50-40-30-20-10-5 cals/reps, 55/35, leg lifts
GOALS + GUIDANCE: Break up the cals/reps anyhow, anyway! The hang snatch should feel light. Target 30 min (32 min cap).
Weighted Deadbugs
3 x 10, heavy
WOD – Fri, Apr 17
6 x on the 2:30
3 Reps at 80%
2 Rounds
25 Deadlift @ 225/155lb
25 Push Ups
25 Wall Ball @ 20/14 lbs
25 Box Jumps @ 24/20″, Step Down
MCx: 225/155, 20/14, 24/20″
MAx: 185/135, 15 push ups, 14/10, step 24″
MVx: 15 reps, 155/105, knee push up, 10/6, step ups 20″
GOALS + GUIDANCE: Break the deadlifts into 10,5, and 5. Do the push ups in 15 and 10 reps, then unbroken wall balls. Catch your breath at a steady pace on the box jumps (step down). Target 15 minutes (17 cap).
Tall Kneeling Front Rack Hold
3 x 1:00 On/1:00 Off
Rest 1:00
WOD – Thu, Apr 16
6 x on the 2 Minute
2 Push Jerks
*build to a moderately heavy weight
400 Meter Run
15 Shoulder to Overhead
400 Meter Run
12 Shoulder to Overhead
400 Meter Run
9 Shoulder to Overhead
MCx: 155/105
MAx: 300m, 115/75
MVx: 200m, 75/55
GOALS + GUIDANCE: Run the 400’s in about 2 minutes. Choose a weight for the shoulder to overhead that you can do 6,5,4 at least on the set of 15 reps. Target 10 minutes (12 cap).
3 Rounds
10 Calf Raises
10/10 RDL with Reach
WOD – Wed, Apr 15
AMRAP 22
800/600 Meter Row
40 Eye-Height KB Swings
200m KB Suitcase Carry
500/400 Meter Row
20 KB Swings
100m KB Suitcase Carry
MCx: 53/35
MAx: 35/26
MVx: 600/400m, 26/18, 400/300m
GOALS + GUIDANCE: Spend less than 4 minutes on the first row, then motor through the eye-height swings in 2 sets of 20 reps to manage your grip. Use the same kettlebell for the 200m suitcase carry, switching hands at any point. The 2nd row should take 2 minutes or less, the 20 swings should be unbroken and the 100m carry will take about :60. Target 2+ rounds.
4 x 6, across at 70%
Rest 2 Minutes