WOD – Sun, Jan 18
5 Rounds
20 Hand Release Push Ups
30 Eye-Height KB Swings
40 Sit Ups
50 Double Unders
Rest 2 Minute
MCx: 70/53
MAx: knee hr push up, 53/35, 15 attempts
MVx: 15 knee push ups, 20 rkbs 35/26, 30 sit up, 50 singles
GOALS + GUIDANCE: Push your pace through the 4 movements, knowing you have a 2 minute rest to recover and collect yourself. Do manageable sets of push ups not going to failure (:60 or less), then break the kb swings into 2 sets of 15 or 20 and 10. Find a steady continuous pace on the sit ups (:90) and then try to go unbroken on the double unders (:60). Try to be consistent from round to round. Target a total time of sub 25 minutes (30 cap).
WOD – Sat, Jan 17
AMRAP 20:
1 Deadlift
1 Hang Squat Clean
1 Front Squat
1 Shoulder to Overhead
MCx: 205/145
MAx: 155/105
MVx; 95/65
GG: Treat this workout like an EMOM (maybe sneaking in a couple of extra rounds at the beginning) with the intention of completing 20-ish rounds. Choose a weight that feels heavy, without compromising your form (always!), but that doesn’t force you to rest between any of the movements (do all four unbroken.) Record your rounds and the weight.
WOD – Fri, Jan 16
3×5/5, across
GOALS + GUIDANCE: Target slightly lighter or the same weight as last time. This time your working leg will be on a 25 or 45 pound plate to add the extra challenge. Do all 5 reps on one side then the other.)
With a Partner
15 Rounds Each:
:30 on/ :30 off
for max meters
GOALS + GUIDANCE: These are FAST, ALL OUT efforts, with equally fast transitions, so you and your buddy can maximize your output! You and your buddy will both complete fifteen rounds of a :30 interval, with the combined goal of completing 3000-3750 meters by the end of the workout. Record your meters.
WOD – Thu, Jan 15
AMRAP 16
150 Meter Suitcase Carry
20 Box Jumps
MCx: 70/53, 24″
MAx: 53/35, 20″
MVx: 100m, step 24/20″
GOALS + GUIDANCE: Choose a suitcase carry weight (4 lengths of the gym) that allows you to move continuously, switching hands as needed without stopping. On the box jumps find a steady pace, stepping down to manage your breath. Focus on consistent movement throughout the 16 minutes rather than sprinting from the start. Target 7 rounds.
WOD – Wed, Jan 14
GOALS + GUIDANCE: Same weight as last time, but this time an extra rep! Take at least 2:30 rest between sets in order to maintain that weight across the next two sets.)
EMOM 14
1 – 1 Clean
2 – 15 Wall Balls
MCx: 225/155, 20/14
MAx: 155/105, 14/10
MVx: 115/75, 10 reps 10/6
GOALS + GUIDANCE: Minute one, do one clean (power or squat) that feels HEAVY! However, not so heavy that your form breaks down over the course of the workout. The clean should require an intentional set up, deep breath, and a powerful jump. Also consider that on minute two you’re doing 15 wall balls (unbroken) that can be taxing on your lungs and legs. Your clean effort should feel like an 8/10 . Record your modifications.
WOD – Tue, Jan 13
AMRAP 15
7 Burpee Pull Ups
12/9 Calorie Bike
MAx: 7 burpees + 7 banded pull ups
MVx: 7 in + outs + 7 ring rows, 9/6 cals
GOALS + GUIDANCE: Find a moderately steady pace on the burpee pull ups. Complete them in :35-:60. The burpee pull ups will be done under a bar with your arm stretched up above your head. You should just barely be able to brush your fingertips to the bar. Then, hop on a bike and push your pace to complete the calories in no more than :45. Target 8 rounds
WOD – Mon, Jan 12
GOALS + GUIDANCE: Build to around 80-85% and hold across for the remaining two sets. Record your weights)
50/40 Calorie Row
40 Toes to Bar
30 Push Jerks
20/17 Calorie Row
MCx: 135/95
MAx: 45/35 cals, knee or pike up, 115/75, 18/15 cals
MVx: 40/30 cals, leg lift or v-ups, 75/55, 15/12 cals
GOALS + GUIDANCE: Row at a moderate pace completing the row in 4 minutes or less. Start with a big set of toes to bar then chip away in sets of 3-5 reps. Spend no more than 3 minutes here. Break the push jerks into sets of 10 to start, then sets of 5 for the last 10-15 reps. Finish at a max effort for the last row (:60-:75). Target 10 minutes (12 min cap).
WOD – Sun, Jan 11
3 Rounds
800 Meter Run
Sled Push (3/2 plates)
10 Broad Jumps
600 Meter Run
Sled Pull
10 Cal Bike
Rest 2 Minutes
MVx: 600m run, 2/1 plates, 10 step ups, 400m run, 7 cals
GOALS + GUIDANCE: Yes, there’s a two minute rest at the end of every round! That means you can push your pace on the runs, jumps, and sleds… hooray! Each round will take about 10-12 minutes. Record your total time and have fun with this one!
WOD – Sat, Jan 10
4 Rounds
50/400 Meter Row
40 DB Snatch
30 Box Jumps
MCx: 50/35, 24/20
MAx: 35/20, step 24″
MVx: 735/300m, 30 reps 25/15, 20 step 20″
GOALS + GUIDANCE: Complete the row in two minutes or less. Row at a steady, consistent pace and do not redline the first round. Find a steady pace on the snatches, taking a quick shake out at rep twenty. For the box jumps, find that same steady pace that you can maintain for all 30 jumps (or steps). The snatches and box jumps will each take around two minutes. Push your last round. Target 24 minutes.