WOD GUIDANCE & GOALS
TECHNIQUE day! Coaches will take you through a progression to perfect the split jerk. You’ll build to a 6.5/10 effort (barbells from the floor) and maintain the same weight for all five sets of five reps. If your technique isn’t dialed in, use less weight and work on it! Record your weight.

Post Weight + Reps to Comments. Compare Scores HERE.

“Glad You’re Back”

18/15 Calorie Bike
30 DB Squat Cleans
18/15 Calorie Bike
30 DB Push Press
18/15 Calorie Bike
30 DB Front Squats

Weight: 50/35

15/12 Calorie Bike
30 DB Squat Cleans
15/12 Calorie Bike
30 DB Push Press
15/12 Calorie Bike
30 DB Front Squats

Weight: 35/20

12/9 Calorie Bike
20 DB Squat Cleans
12/9 Calorie Bike
20 DB Push Press
12/9 Calorie Bike
20 DB Front Squats

Weight: 25/15

WOD GUIDANCE & GOALS
This one is going to be A GRIND! Complete the allotted calories in :90-2:00. Then choose a TWO dumbbells that are heavy enough that you’re forced to break the squat cleans into sets of 5-10, same with the push press and front squats. Every db movement will take around 2:00-3:00 each to complete. Target 15-20 minutes.

Post Time to Comments. Compare Scores HERE.

“American Psycho”

WOD GUIDANCE & GOALS
Cardi-OOO! Run the four-hundred at a moderate pace, with the intention of completing it around two minutes. Then, spend no more than :60 on the burpees. The goal is to maintain the same pace on the run and burpees throughout all six rounds of the workout. Target 18-20 minutes.

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“Settle In”

WOD GUIDANCE & GOALS
All the action today! On minute one, you’ll complete 5 hang power snatch at a moderate weight.  Choose a weight that you can cycle for all 5 reps unbroken every round. THEN, on the next minute row 15/12 calories in around :50 or less. Scale calories to fit this time domain.  Minute three, do 5 wall walks. They take about :10 each, scale to complete them in :50 so you have time to transition to the rower for minute four. Minute five you get a REST! Record your weight and any modifications.

Post Mods to Comments. Compare Scores HERE.

STRENGTH
Back Squat
5×3, across

FOR TIME
4 x on the 3:00
15/12 Calorie Bike
12 Back Squats

Weight: 135/95

STRENGTH
Back Squat
5×3, across

FOR TIME
4 x on the 3:00
12/9 Calorie Bike
12 Back Squats

Weight: 115/75

STRENGTH
Back Squat
5×3, across

FOR TIME
4 x on the 3:00
9/6 Calorie Bike
12 Back Squats

Weight: 75/55

WOD GUIDANCE & GOALS
HEAVY DAY!! And we mean HEAVY today. Between sets it should take you  :90-2:00 to recover. We suggest you sit down between sets to maximize your recovery. Woo hoo! Coaches will help you build to 8.5-9/10 effort, with spot on form and range of motion, for your five working sets of three reps. Focus on keeping an upright torso, and leading with your chest from the bottom. Record your weight.

Post Weight + Intervals to Comments. Compare Scores HERE.

“Quiet Here”

With a Partner
on the :30 for 30 Minutes
:20 Max Cal Bike
*alternate with partner

WOD GUIDANCE & GOALS
Get ready to SPRINT! Partner one will bike all out for :20, while partner two rests. As soon as :20 is up, partner two will hop on the bike and wait until the :30 to begin their :20 sprint. Keep alternating for 30 minutes and record your total calories as a team.

Post Cals to Comments.

“Chad + Sham Mash Up”

7 Rounds
50 Step Ups, 24″
11 Strict Pull Ups
100 Meter Run

7 Rounds
50 Step Ups, 20″
5 Strict Pull Ups
100 Meter Run

7 Rounds
30 Step Ups, 20″
11 Ring Rows
100 Meter Run

WOD GUIDANCE & GOALS
The workout “Chad” is traditionally 1000 step ups for time, and “Sham” is 7 rounds of 11 pull ups and 100 meter. For Veteran’s Day, we’ll honor both military personnel by doing a combo of the two workouts. Fifty step ups will take around 2:00-2:30. Find your steady pace and stick to it. Divide the strict pull ups in half (6/5) or do fast triples and doubles. Spend no more than :60 on the pull ups. Complete each round with a fast 100 meter run (:30) Target 25-28 minutes (with a 30 min cap.)

Remember that Hero workouts take on a greater meaning than our everyday workouts. When the workout seems/feels difficult, remember that you’re doing it to honor a special person and/or cause, in this case Chad and awareness and prevention of veteran suicide. So, get to work, do your best, positive thoughts and throw an occasional high-five to your WOD neighbor.

Chad Wilkinson
Sara Wilkinson (Chad’s surviving wife) presents this hero workout in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD.

The workout is modeled after his preparation training for an upcoming deployment. When his wife, Sara, spoke at his funeral, she recounted the story about when she walked into the garage to find Chad doing step-ups wearing a weighted backpack. He was training before he had to climb Aconcagua, the tallest mountain in South America, by doing 1000 step-ups at a time

David “Sham” Wieger
Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.

Post Time to Comments.

WOD GUIDANCE & GOALS
Single-leg Romanian deadlifts! With TWO dumbbells (6/10 effort) complete eight reps on one leg, then eight reps on the other. Use the same weight dumbbells for all three sets. Focus on keeping your hips square to the floor, and your back in a neutral position.

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“Mercury in Retrograde”

AMRAP 18
400 Meter Run
5 Wall Walks

AMRAP 18
400 Meter Run
3 Wall Walks

AMRAP 18
300 Meter Run
30 Plank Pull Thru

WOD GUIDANCE & GOALS
The strategy for this one?! Run fast 400’s, and recover between wall walks. Run the 400’s in about 2:00 and complete the wall walks in around :60. Between wall walks, give yourself a five second countdown, and then try for your next rep. This will help you minimize your rest time. Target 4-6 rounds.

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