WOD – Tue, Apr 21
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.
WOD – Tue, Apr 14
8 x AMRAP 2
24 Double Under
12 Sit-Up
8 Pull ups
Rest :30 between rounds
MAx: 8 attempts, 4 (band)
MVx: 30 singles, 12 ring rows
GOALS + GUIDANCE: Complete the dubs in :30 or less, the sit ups in :30 or less and keep the kipping pull ups unbroken for as long as possible. Target 2 rounds per AMRAP 2. Pick up where you left off.
EMOM 8
5 DB Strict Ring Dips
MCx: your choice
MAx: unweighted or banded
MVx: bench or box
Gorilla Row
3 x 12, heavy
WOD – Mon, Apr 13
1 Rep Max
*20 minutes
AMRAP 7
10 Walking Lunges
5 Hang Power Cleans
MCx: 135/95
MAx: 115/75
MVx: 75/55
GOALS + GUIDANCE: Do 10 walking lunges total right into 5 unbroken hang power cleans. Every round takes about :30-:45. Target 10 rounds.
Bench Reverse Hyper Extension
3 x 15
WOD – Sun, Apr 12
Tabata 1
Medicine Ball Lateral Pass
*alternate sides each interval
Rest 1 Minute
Tabata 2
Medicine Ball Sit ups
Rest 1 Minute
Tabata 3
Medicine Ball Chest Pass
AMRAP 16
10 DB Step Overs, 20″
10 DB Plank Pull Thru
10 DB Hang Snatch
100′ Dumbbell Suitcase Carry
MCx: 35/25
MAx: 25/20
MVx: 15/10
GOALS + GUIDANCE: With ONE lighter dumbbell, complete the step up and overs, the plank pull thrus (total), the alternating db hang snatches, and the suitcase carry. See if you can hold the db the entire time! Target 5 rounds.
6×4, across at 80%
Rest 2 Min between sets