“.CoM”

21-18-15-12-9-6-3
DB Squats
Toes to Bar
100 Meter Suitcase Carry

Weight: 50/35

21-18-15-12-9-6-3
DB Squats
Knee Up
100 Meter Suitcase Carry

Weight: 35/20

21-18-15-12-9-6-3
DB Squats
Leg Lift
100 Meter Suitcase Carry

Weight: 25/15

WOD GUIDANCE & GOALS
With two dumbbells held in the rack position, complete 21 squats (without putting the dumbbells down.) Squats will take around :60 to complete. Divide toes to bar into three sets, taking quick breaks between every set. Try to complete the first set of toes to bar in :60-:75. Then, taking one of your dumbbells, suitcase carry 50m with your left hand, and back 50m with your right hand. Keep the squats unbroken as long as possible, and keep dividing toes to bar into three sets. Target 20 minutes.

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“Take a Break”

WOD GUIDANCE & GOALS
TECHNIQUE/HEAVY DAY! Coaches will take you through a progression to help you with the mechanics/technique for the power clean, front squat and jerk. You’ll then spend 15 minutes building to a heavy complex, only adding weight if your mechanics are spot on. Record your heaviest weight.

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“Fortitude”

EMOM 30
1 – 15 Calorie Row
2 – 15 Burpees

EMOM 30
1 – 12 Calorie Row
2 – 12 Burpees

EMOM 30
1 – 9 Calorie Row
2 – 9 Burpees

WOD GUIDANCE & GOALS
Get ready to work! Choose the number of calories you can complete in :45 with :15 rest. Then same with the burpees, choose a number you can complete in :45 with a :15 rest. Try to hold those two numbers for the entire workout. Record your worst round.

Courtesy of CompTrain

Post Cals to Comments. Compare Scores HERE.

“Dysfunctional”

2 Rounds
800 Meter Run
80 Sit Ups
600 Meter Run
60 Lunges
400 Meter Run
40 Push Ups

2 Rounds
800 Meter Run
80 Sit Ups
600 Meter Run
60 Lunges
400 Meter Run
20 Push Ups

2 Rounds
600 Meter Run
60 Sit Ups
400 Meter Run
40 Lunges
200 Meter Run
20 Push Ups

WOD GUIDANCE & GOALS
Grind indeed! The goal for this workout is to keep moving at the same pace from beginning to end. The sit ups and lunges try to do in one steady set, then break the push ups into sets of 5-10 with quick breaks between sets. Target sub 30 minutes.

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“Roof Caved In”

EMOM 21
1 – 15/12 Calorie Row
2 – 15 Box Jump Overs, 20″
3 – 15 Russian KB Swings

Weight: 70/53

EMOM 21
1 – 12/9 Calorie Row
2 – 15 Step Overs, 20″
3 – 15 Russian KB Swings

Weight: 53/35

EMOM 21
1 – 9/6 Calorie Row
2 – 10 Step Ups, 20″
3 – 10 Russian KB Swings

Weight: 35/26

WOD GUIDANCE & GOALS
Cardio Saturday!! Minute one, complete the calorie row in :50 or less. Enough time to transition to the box jump overs. Shake out your legs before the first jump! For the box jump overs, you do not have to open your hips or lock out your knees at the top. Find a steady pace you can maintain for all 15 jumps, wrapping up your reps in no more than :45. To end each round, do 15 HEAVY, eye-height swings, that will take you anywhere between :30-:40. Choose a weight that you can do unbroken every round but you want to put down at rep 10. Record any modifications.

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WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 7.5/10 effort for three sets of five reps. Ideally, reps three, four and five feel spicy for every set. Range of motion and proper technique ALWAYS trumps how much weight you can add to your bar.

Post Weight + Time to Comments. Compare Scores HERE and HERE

“What Did She Say”

AMRAP 15
7 Burpee Pull Ups
15/12 Calorie Bike

AMRAP 15
7 Burpee Pull Ups
12/9 Calorie Bike

AMRAP 15
7 In + Out Jumping Pull Up
9/6 Calorie Bike

WOD GUIDANCE & GOALS
You may like the burpee pull up more than a traditional burpee! Why? They have a slower cycle time! Do your burpee pull ups under a bar with your arm stretched up above your head. You should just barely be able to brush your fingertips to the bar. Each rep takes seven to ten seconds. Spend no more than :90 at the burpee pull up station. Then, hop on a bike at a moderately uncomfortable pace (55+ rpm) and crank out the allotted calories in :60 or less. Target 7 rounds.

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“Thx Ibex”

10 Rounds
15 Wall Balls
5 Hang Power Cleans

Weight: 20/14, 185/135

10 Rounds
15 Wall Balls
5 Hang Power Cleans

Weight: 14/10, 125/85

10 Rounds
10 Wall Balls
5 Hang Power Cleans

Weight: 10/6, 95/65

WOD GUIDANCE & GOALS
How long can you do both movements unbroken?! Let’s find out! Keep the wall balls unbroken (:30-:45) at least through the fifth round. Use the transition to the barbell (around :15) to recover, and do the first few rounds of hang power cleans unbroken. By around four or five you may have to break them into 3 and 2 reps. Target 15 minutes (that’s :90 per round).

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“Shhhh…kinda”

AMRAP 18
50 Single Unders
6 Deadlifts
9 V-Ups

Weight: 115/75, 135/95, 115/105

WOD GUIDANCE & GOALS
Every four rounds INCREASE WEIGHT for the deadlifts! The first four rounds will be unbroken. For the second set of four rounds, you may have to break into 4/2 or 3/3. The third set of deads could be broken into 3/3 reps at a time. Overall, every round will take around :90-2:00 to complete. Target 10 rounds (that’s three weight changes).

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Push Press
5×5, across

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to around an 7-7.5/10 effort for your first working set of five reps. You’ll then hold the same weight across for the remaining four sets. Reps four and five will feel heavy by set two, and by sets four and five the last three reps will feel heavy. Remember with the push press, once your knee and hips extend, there is no re-bend!

Post Weight to Comments. Compare Scores HERE.