WOD – Tue, Apr 28
4 Rounds
800m Run
30 DB Hang Snatch
20 Toes to Bar
MCx: 50/35
MAx: 35/20, knee up
MVx: 600m, 20 reps 25/15, 15 rep leg lifts
GOALS + GUIDANCE: The 800 meter run should take right around 4 minutes. The hang db snatch are alternating, 15 reps per arm. You may have to break these into 20 and 10. Then, chip away at toes to bar in 10 and 10 rep or quick sets of 5 reps. Target 25 minutes (27 cap).
3 x 10/10 DB Side Bends
WOD – Mon, Apr 27
8 x on the :30
5 Thrusters – Empty Bar
*as fast as possible
MCx: 45/35
MAx: 35/25
MVx: 25/15
20-15-10-5
Push Press
Box Jumps
MCx: 95/65, 24/20″
MAx: 7555, step up 24″
MVx: 15-10-5-5, 55/35, 20″
GOALS + GUIDANCE: Choose a weight for the push press that you can cycle for 15 reps unbroken. Strategically break the set of 20 into two sets, and maybe the set of 15 into 10 and 5 reps. Use the step down portion of the box jump to recover. Target sub 10 minutes (12 cap).
Polliquin Step Ups
3 x 12/12
WOD – Sun, Apr 26
3 Rounds
800 Meter Run
2 Min Recovery Row or Walk
400 Meter Run
2 Min Recovery Row or Walk
MAx: 600/300
MVx: 400/200
GOALS + GUIDANCE: Move FAST on the two intervals, and use the 2 minute recovery to… recover! The 800 will take around 4 minutes and the 400 around 2 minutes. Target sub 30 min (including rest).
3 Rounds
10 Barbell Bent Over Row
Rest :15
10 Barbell Curls
Rest :15
10 Barbell Press
Rest :60
*6/10 effort
WOD – Sat, Apr 25
EMOM 28
1: 12 Hang Power Cleans
2: 15 Weighted Sit ups
3: 12 DB Step Overs, 20″
4: 15 Push ups
MCx: 155/105, 50/35
MAx: 115/75, 35/20, 10 push ups
MVx: 75/55, no weight, step ups, 10 knee push up
GOALS + GUIDANCE: Choose a weight for the hang cleans that you can cycle 12 reps unbroken at least the first round, then you may have to break the set into 8 and 4. Hold the db across your chest for the sit ups. The step up and overs are with the same db as the sit ups. Try to do the push ups unbroken for as long as possible.
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
4 x 6, across at 70%
Rest 2 Minutes