“Notes From a Wrist”

AMRAP 20
200 DB Suitcase Carry
35 Wall Balls

Weight: 50/35, 20/14

AMRAP 20
200 DB Suitcase Carry
35 Wall Balls

Weight: 35/20, 14/10

AMRAP 20
150 DB Suitcase Carry
25 Wall Balls

Weight: 25/15, 10/6

WOD GUIDANCE & GOALS
For the dumbbell suitcase carry, hold the db with one hand until the halfway mark, then switch hands. The carry will take around :90. When you return, immediately shoot for at least 15-20 wall balls before taking a break, then complete the set of 35 reps. Target 4 rounds.

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WOD GUIDANCE & GOALS
HEAVY DAY!! Coaches will help you build to an 8/10 effort for the 6 x (2+2) deadlifts. You’ll do 2 reps touch and go, drop the bar, and then immediately reset for another set of 2 reps. Form always trumps weight, so if your back moves out of a neutral position for any of the reps, reduce the weight on your bar to optimize your mechanics. Record your weight.

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“Friends”

5 Rounds
20/15 Calorie Bike
400 Meter Run
Rest 3 Minutes

5 Rounds
15/12 Calorie Bike
400 Meter Run
Rest 3 Minutes

5 Rounds
12/9 Calorie Bike
300 Meter Run
Rest 3 Minutes

WOD GUIDANCE & GOALS
Remember this one? No? Did you block it from your memory? YES, that’s exactly what happened! Complete the calorie row in no more than :90, then RUN the 400 as fast as possible. Your legs will feel like jelly the first 50-100 meters, but as they loosen up, speed up. Target sub 2:00 for the 400’s, with an interval time of 3-4 minutes. Scale calories and/or meters to meet the stimulus. Record intervals.

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WOD GUIDANCE & GOALS
TECHNIQUE day! Coaches will take you through a progression to perfect the split jerk. You’ll then IDEALLY build every set of 2 reps, starting at 7.5/10 effort and ending around 9/10 effort. If your technique isn’t dialed in, use less weight and work on it!

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“Constant Sorrow”

5 Rounds
350/300 Meter Row
15 Back Rack Lunges
7 Chest to Bars
Rest 3 Minutes

Weight: 95/65

5 Rounds
300/250 Meter Row
15 Back Rack Lunges
7 Pull Ups
Rest 3 Minutes

Weight: 75/55

5 Rounds
250/200 Meter Row
10 Back Rack Lunges
7 Strict Pull Ups
Rest 3 Minutes

Weight: 65/45

WOD GUIDANCE & GOALS
When there is a programmed rest as part of a workout, your objective is to move as fast as possible! Complete the row in no more than :90. The back rack lunges will be from the floor, and should feel very light. At no point should you have to drop the barbell. Keep the chest to bar pull ups unbroken as long as possible, maybe breaking them 4/3 in rounds four and five. Scale movements, and/or volume to meet a target of 2:30-3:00 per round. Record your intervals.

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“An Excerpt”

200m Run + 10 Burpees
rest 2 minutes
400m Run + 20 Burpees
rest 3 minutes
800m Run + 40 Burpees
rest 3 minutes
400m Run + 20 Burpees
rest 2 minutes
200m Run + 10 burpees

200m Run + 10 Burpees
rest 2 minutes
400m Run + 20 Burpees
rest 3 minutes
800m Run + 40 Burpees
rest 3 minutes
400m Run + 20 Burpees
rest 2 minutes
200m Run + 10 burpees

100m Run + 5 Burpees
rest 2 minutes
200m Run + 10 Burpees
rest 3 minutes
400m Run + 20 Burpees
rest 3 minutes
200m Run + 10 Burpees
rest 2 minutes
100m Run + 5 burpees

WOD GUIDANCE & GOALS
When there is rest programmed into a workout, it means you PUSH your pace! Complete the first interval in around :90 (no more than 2;00), the second interval in 3:30 (no more than 4:00), and the third interval in 7:00 (no more than 7:30). Try to match your intervals on the last two rounds with the first two rounds. Record intervals.

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“What The Matter”

15/12 Cal Row
15-12-9-6-3
Power Clean
Front Squat
Rest 1 min

Weight: 135/95

12/9 Cal Row
15-12-9-6-3
Power Clean
Front Squat
Rest 1 min

Weight:115/75

9/6 Cal Row
15-12-9-6-3
Power Clean
Front Squat
Rest 1 min

Weight: 75/55

WOD GUIDANCE & GOALS
We love a workout with a built in REST! For today’s workout, the row stays the same, and the barbell couplet decreases. Complete the calorie row within :60 (no longer), then pick up your barbell for at least 6 power cleans. Continue to chip away at the set of 15 by doing a set of 5 reps, then a set of 4 reps, before going right into front squats. Try to break the front squats into 2-3 sets, pushing to complete the round so you can take a one minute REST! The next round will be 12 reps of the barbell movements, again breaking 2-3 times. However, for the rounds of 9-6-3, try to go unbroken. Target 16 minutes. Record your TOTAL TIME.

Inspired by Ibex

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“Midnight Rain”

10-9-8-7-6-5-4-3-2-1 DB Snatch
20 Double Unders
15 Sit Ups
10 Push Ups
20-18-16-14-12-10-8-6-4-2 Bike

Weight: 50/35

10-9-8-7-6-5-4-3-2-1 DB Snatch
30 Single Unders
15 Sit Ups
10 Push Ups
10-9-8-7-6-5-4-3-2-1 Bike

Weight: 25/15

WOD GUIDANCE & GOALS
Choose a weight for the snatches that you can quickly cycle through every set unbroken. The sets of double unders will take :30 or less to complete. The sit ups and push ups will take under :30 to complete as well. The bike calories will take around 2:00 minutes to complete, and by the round of 10 calories you will be finishing under one minute. Target 25 minutes.

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“Stay or Leave”

WOD GUIDANCE & GOALS
Today’s workout is FAST! Run the 400 meters in around 2:00, then immediately pick up your medicine ball and try to do the wall balls either unbroken, or in two sets (15/10). If you’re proficient at bar muscle ups, shoot for 6/4. If you’re working on them, try sets of 2 or fast singles. Then, back to wall balls, maybe this time two to three sets with fast breaks, and then a FAST 400 meters. Target 10 minutes.

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“Hunting Party”

EMOM 21
1 – 1 Rounds of “DT”
2 – 15/12 Calorie Bike
3 – Rest

Weight: 155/105

EMOM 21
1 – 1 Rounds of “DT”
2 – 12/9 Calorie Bike
3 – Rest

Weight: 125/85

EMOM 21
1 – 1 Rounds of “DT”
2 – 9/6 Calorie Bike
3 – Rest

Reps: 9-6-3
Weight: 95/65

WOD GUIDANCE & GOALS
You’re gonna need that one minute of rest!! Minute one, complet 12 deadlifts, 9 hang cleans and 6 jerks. YUP, ALL of that in one minute. Choose a weight you can easily move for 12 deads, that gets moderately heavy on the hang cleans but you can do them unbroken, and then is SPICY for the six jerks but again you can do them unbroken. Minute two, complete the calories within the :60 window, then get your breath and heart rate under control during the rest. Record any modifications.

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