“Dog Biscuit”

10 Rounds
10/7 Calorie Bike
5 Strict Pull Ups
5/5 DB Lunge
5 DB Floor Press
10 DB Sit Ups

Weight: 50/35

10 Rounds
10/7 Calorie Bike
5 Banded Pull Ups
5/5 DB Lunge
5 DB Floor Press
10 DB Sit Ups

Weight: 35/20

10 Rounds
9/6 Calorie Bike
5 Ring Rows
5/5 DB Lunge
5 DB Floor Press
10 DB Sit Ups

Weight:25/15

WOD GUIDANCE & GOALS
Woo hoo a 10 rounder! Spend no more than :30-:45 on the bike calories. Do the first set of strict pull ups unbroken (use a band to achieve this stimulus) and spend about :15-:20 on them. The db lunges are with two dumbbells held anyway, anyhow (shoulders or farmer), completing all five reps on one side then all five on the other. The db floor press do unbroken every round, then drop 1 db for the weighted sit ups. Feel free to anchor your feet with the free db. Target 25 minutes.

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“2023 Legends WOD 6…ish”

WOD GUIDANCE & GOALS
For the first AMRAP, choose a weight for the cleans that you can cycle for at least 5 reps before having to take a brief pause. Spend about :30 on the cleans. For the toes to bar, try to do them unbroken for as long as possible. Once you have to break, try to do them in sets of five and five. Toes to bar will take around :30. Target 3-4 rounds for the first AMRAP. You’ll have a one minute rest to add weight to your bar, and then the second AMRAP begins. This time you’re only doing eight cleans (break into 4 and 4) and eight toes to bar. With the heavier weight and the fatigue from the first AMRAP you’ll most likely get the same amount of rounds (3-4.) Again, rest one minute between AMRAPs and add weight while you recover. The set of six cleans you may have to do in sets of 2-3 reps, and still try to keep the toes to bar unbroken. Target 3 rounds. Record your score for all three AMRAPs.

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“Forget About Them”

3 Rounds
500/400 Meter Row
100′ Handstand Walk
Rest 5 Minutes
500 Meter Row

3 Rounds
500/400 Meter Row
5 Wall Walks
Rest 5 Minutes
500 Meter Row

3 Rounds
400/350 Meter Row
50 Plank Taps
Rest 5 Minutes
500 Meter Row

WOD GUIDANCE & GOALS
Handstand Walking! Row the 500/400 right around two minutes (moderate/fast pace) then take a few deep breaths, with some arm shake outs, before attempting to walk. The handstand walk will be done in 25 foot increments. Try to walk a full 25 feet before kicking down. If 100 feet seems impossible, scale the distance before going to wall walks or shoulder taps. Take no more than 2-3 minutes per 100 feet. Target 10-12 minutes for the couplet, then take a five minute rest before rowing 500 meters ALL OUT!! Record your time for the couplet AND the all out row.

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WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to around an 9/10 effort for all seven working sets. Every set should feel HEAVY, and require 2:00 of rest between sets. Range of motion and mechanics must be spot on. As a finisher today, you’ll buddy up and face off with someone of equal biking prowess. At the call of “GO” you’ll bike as fast as possible to see who can get a foam roller across to their partner’s bike first (max time :90)

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“False Alarm”

WOD GUIDANCE & GOALS
The goal for this workout is to have rest before the next interval begins! Complete the calorie run in :75 – :90 (moderate pace), then pace out the burpees so you can always do one more (:60.) Try to keep the chest to bars unbroken or do them in two sets (:30.) Record every interval.

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“New New”

EMOM 18
20 Dubs + 1 Clean and Jerk

EMOM 18
5 Attempts + 1 Clean and Jerk

EMOM 18
30 Singles + 1 Clean and Jerk

WOD GUIDANCE & GOALS
Yes, EVERY MINUTE starts with 20 double unders (:20 or less) and is followed by  one clean and jerk. You’ll have anywhere between :15-:30 of rest every round. The clean and jerk starts at a 5/10 effort, and ideally you will build in weight every round. If your mechanics are off, stay at the same weight or even decrease your weight to make corrections. Record your heaviest lift.

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“You Are My Only”

50-40-30-20-10 Cal Bike or Row
200 Meter KB Farmer’s Carry

Weight: 53/35

40-30-20-10-5 Cal Bike or Row
150 Meter KB Farmer’s Carry

Weight: 35/26

25-20-15-10-5 Cal Bike or Row
100 Meter KB Farmer’s Carry

Weight: 26/18

WOD GUIDANCE & GOALS
Player’s Choice! You decide if you’re rowing or you’re biking for today’s workout. Either way, make sure your calories take less than 5 min, 4, 3, 2, and 1 minute to complete the designated calories (scale to meet the time domains.) To break up the row/bike calories you’ll take two kettlebells (one in each hand) and farmer’s carry them 200 meters (:90-2:00.) Choose a weight for the kettlebells that you can carry for at least 100 meters before having to break. Target 20 minutes.

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“Dark River”

50/40 Calorie Row
40 Wall Balls
30 DB Snatch
20 Box Jump Overs, 20″
10 DB Step Up, 20″
5 Wall Walks
10 DB Step Up
20 Box Jump Overs
30 DB Snatch
40 Wall Balls
50/40 Calorie Row

Weight: 20/14, 50/35

40/30 Calorie Row
40 Wall Balls
30 DB Snatch
20 Box Step Overs, 20″
10 DB Step Up, 20″
3 Wall Walks
10 DB Step Up
20 Box Jump Overs
30 DB Snatch
40 Wall Balls
40/30 Calorie Row

Weight: 14/10, 35/20

30/20 Calorie Row
30 Wall Balls
20 DB Snatch
10 Box Step Ups, 20″
10 DB Step Up, 20″
20 Plank Taps
10 DB Step Up
10 Box Step Ups
20 DB Snatch
30 Wall Balls
30/20 Calorie Row

Weight: 10/6, 25/15

WOD GUIDANCE & GOALS
Start and end the ladder with a 50/40 cal row, which will take around 3-4 minutes. Do wall balls and db snatches in sets of 10 or more, taking quick breaks between sets. Keep a steady, continuous pace on the box jump overs (:60-:75), then use the same db for 10 total db step ups. You’ll catch your breath on the step ups, and can then bust out five quick wall walks. Try to move faster as you work your way back up the ladder. Target 25 minutes.

Courtesy of Ibex

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“Marston”

AMRAP 20
1 Deadlift
10 Toes to Bar
15 Burpees

Weight: 315/205

AMRAP 20
1 Deadlift
10 Knee Ups
15 Burpees

Weight: 225/155

AMRAP 20
1 Deadlift
10 V-Ups
10 In + Outs

Weight: 155/105

WOD GUIDANCE & GOALS
For today’s Hero WOD, choose a deadlift weight that you could rep out for 5 reps (more like an 8.5/10 effort), rather than an all out effort for 1 rep. As you fatigue, you’ll still be able to hold your spine in a neutral and safe position, as you ease the barbell off the floor. Challenge yourself to do the toes to bar unbroken, or in as few sets as possible, throughout the 20 minute period. And then set a pace on the burpees (:60-:90) that you can maintain throughout the workout. Target 6-8 rounds.

Marston
Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. 
Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

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