“Discover”

AMRAP 18
12 Toes to Bar
15 Box Jumps
18 Ketttlebell Swings

Height: 24″
Weight: 53/35

AMRAP 18
12 Knee Ups
15 Box Jumps
18 Ketttlebell Swings

Height: 20″
Weight: 35/26

AMRAP 18
12 Leg Lifts
15 Step Ups
18 Ketttlebell Swings

Height: 24/20
Weight: 26/18

WOD GUIDANCE & GOALS
Since today is an AMRAP, and we all complete the workout together, it’s your opportunity to work on something new, or a weakness. Maybe you do toes to bar for the first time, or jump every box jump, or swing a heavier bell. Choose ONE movement to work on, and stick to it. Toes to bar will take around :30-:45, try to keep them unbroken or in two sets as long as possible. The box jumps can be the rest on the step down (:45-:60), and the kettlebell swings keep unbroken every round (they should feel light.) Target 6 rounds.

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Front Rack Lunges
4×12, building

WOD GUIDANCE & GOALS
Coaches will help you build to a moderate weight for the first set of front rack  deficit lunges. Alternate legs to complete a set of twelve reps. With each working set try to build in weight without failing any sets. The deficit will be from a 45 or 25 pound plate. Record the heaviest set. Then, you’ll do bodybuilding exercises NOT for time but for QUALITY.

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“Please Stand Up”

WOD GUIDANCE & GOALS
RNG!! Spend about two minutes on the row, on the run and on the bike. YOU choose your weight on the kettlebell swings. Go heavier and do two sets of 10 reps, or go lighter and do them unbroken. Either way the swings will take around :60. And for the ring rows, use a medicine ball under your feet, with your chest positioned directly under the rings. You may have to do these in smaller sets in order to get full range of motion. Target 4-5 rounds.

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“The Start Of”

AMRAP 5
Up ladder by 2 Reps
Burpee Over the Bar
Overhead Squat
Rest 2 Min
AMRAP 5
Up ladder by 2 Reps
Burpee Over the Bar
Hang Clean + Jerk
Rest 2 Min
AMRAP 5
Up ladder by 2 Reps
Burpee Over the Bar
Squat Clean

Weight: 95/65

AMRAP 5
Up ladder by 2 Reps
Burpee Over the Bar
Overhead Squat
Rest 2 Min
AMRAP 5
Up ladder by 2 Reps
Burpee Over the Bar
Hang Clean + Jerk
Rest 2 Min
AMRAP 5
Up ladder by 2 Reps
Burpee Over the Bar
Squat Clean

Weight: 75/55

AMRAP 5
Up ladder by 2 Reps
Burpee Over the Bar
Front Squat
Rest 2 Min
AMRAP 5
Up ladder by 2 Reps
Burpee Over the Bar
Hang Clean + Jerk
Rest 2 Min
AMRAP 5
Up ladder by 2 Reps
Burpee Over the Bar
Hang Squat Clean

Weight: 55/35

WOD GUIDANCE & GOALS
Short AMRAPs, light weights, AND an up-ladder?! Sign me up!! For the first couplet, choose a weight for the overhead squat that you can easily cycle for at least 10 reps before having to rest. Target completing the round of 12. For the hang clean and jerk couplet, and the squat clean couplet, target the round of 10.

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“Lean Cuisine”

5 Rounds
10 Strict Pull Ups
20 DB Step Ups, 20″
30 1-Leg V-Ups

Weight: 50/35

5 Rounds
10 Banded Strict Pull Ups
20 DB Step Ups, 20″
30 1-Leg Tuck-Ups

Weight: 35/20

5 Rounds
10 Ring Rows
15 DB Step Ups, 20″
20 Leg Lifts

Weight: 25/15

WOD GUIDANCE & GOALS
Chip away at your pull ups/ring rows in sets of 2-3 or sets of 5. The pull ups are the workout and will slow you down at some point. The smaller the set, the shorter the break, and less of a chance to fail a rep. The dumbbell step ups are with 1 dumbbell, held any way you’d like except for resting on your thigh. Switch hands/shoulders half way through the step ups to save your grip. The 1-leg v-ups, are alternating and 15 per side. These get spicy on your hip flexors and you may need to break them up into sets of 10 rep. Target 17 minutes.

Post Time to Comments. Compare Scores HERE.

“Meltdown”

42-30-18 Wall Balls
21-15-9 Wall Walks
200 Meter Farmer’s Carry

Weight: 20/14, 53/35

42-30-18 Wall Balls
15-12-9 Wall Walks
200 Meter Farmer’s Carry

Weight: 14/10, 35/26

30-20/-10 Wall Balls
15-10-5 Inchworms
150 Meter Farmer’s Carry

Weight: 10/6, 26/18

WOD GUIDANCE & GOALS
Today’s workout is all about managing the wall walks! To manage your shoulders, break wall balls into 15-15-12 for the set of 42. At the wall find a steady pace for the wall walks that doesn’t jack up your breath or shoulders, and take bigger pauses every 7 reps. For the farmer’s carry, break at the 100 meter mark before returning to the second round of the workout. Break the wall balls into 12-10-8, pauses every 5 wall walks, and same strategy on the farmer’s carry. The last round do the wall balls 9-9, pause after 5 wall walks, then try to do the farmer’s carry unbroken. Target 20 minutes.

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“What’s Cooking”

AMRAP 20
2:00 Bike for Calories
30 Sit Ups
2:00 Row for Calories
60 DB Russian Twists

Weight: 50/35

AMRAP 20
2:00 Bike for Calories
30 Sit Ups
2:00 Row for Calories
60 DB Russian Twists

Weight: 35/20

AMRAP 20
2:00 Bike for Calories
20 Sit Ups
2:00 Row for Calories
40 DB Russian Twists

Weight: 25/15

WOD GUIDANCE & GOALS
You will have TWO SCORES for today’s workout!! The first score will be total calories from both the rower AND bike, and the SECOND will be rounds completed within the AMRAP. Why two scores?? So you push on all four movements! Target 20-30 cals on the bike every 2:00, and 24-40 cals on the rower every 2:00 interval. The sit ups will take around :45, and the db twists (that’s 60 total, 30 per side) will take about :60, so target 4 ish rounds.

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Snatch Complex

WOD GUIDANCE & GOALS
Today’s workout is a great opportunity to dial in your snatch technique. The snatch pull is to focus on straight arms and keeping the bar close. The hang squat snatch helps to focus on pulling yourself under the bar. And then you combine both movements to complete the squat snatch. Start at a lighter weight (4.5/10 effort) and build by .2-.5 from there. Per ushe, only increase your weight if your technique is spot on.

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“Team Tosh”

In Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
*One athlete works at a time. Rest the time it takes partner to complete each interval.

WOD GUIDANCE & GOALS
Grab a buddy, and complete the workout you-go-I-go style. These are all out intervals. The athlete who goes second has less rest after the 600m. Record total time.

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“The Best That I Can”

WOD GUIDANCE & GOALS
Row, push, carry! Complete the row in 2:00 or less, then immediately start chipping away at the hand-release push ups. Every five reps, take a second to shake out your arms to avoid going to failure. The push ups will take :60, and in later rounds up to 2:00. Then, choose a heavy weight for the KB Farmer’s carry around the cars. Target 5+ rounds.

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