“Feeling Flirty”

30-20-10
Hang Power Snatch
Toes to Bar
500/400 Meter Row

Weight: 95/65

30-20-10
Hang Power Snatch
Knee Ups
500/400 Meter Row

Weight: 75/55

20-10-5
Hang Power Snatch
V-Ups
400/350 Meter Row

Weight: 55/35

WOD GUIDANCE & GOALS
Choose a weight for the hang power snatch that you can cycle for at least 10 consecutive reps. Break the toes to bar into sets of 5-10, taking small breaks then row the 500/400 meters at your 5k pace (less than 2:00). The last round try to do the snatches and toes to bar unbroken, then push your pace on the row. Target 15 minutes.

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“Amor”

WOD GUIDANCE & GOALS
Break the db thrusters into 2-3 sets. Then, run the 400’s just shy of your 1 mile PR pace (moderately fast), slowing down the last 50 meters so you can get right back to the db thrusters. The thruster sets will take about :60, and the runs around 2:00. Target 10-12 minutes.

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“Just to Know Your Name”

10 x AMRAP :90
30 Double Unders
Row Max Meters
Rest :90

10 x AMRAP :90
10 Attempts
Row Max Meters
Rest :90

10 x AMRAP :90
45 Single Unders
Row Max Meters
Rest :90

WOD GUIDANCE & GOALS
Fast and Furious! Complete the double unders in no more than :40, and have the remaining to row as many meters as possible. Target 150-200 meters per interval. Record total meters.

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“Barbell Complex”

For 20 Minutes
3 Clean
2 Front Squats
1 Jerk
Rest 2 Minutes

WOD GUIDANCE & GOALS
Complete each complex without dropping the bar. One complex is three touch and go cleans (power or squat), two front squats, and one jerk (push or split.) Take two minutes before attempting another complex. Either stay at the same weight or increase the load as you continue. Record your heaviest successful complex.

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“Gotta Love”

AMRAP 30
1 Round of “Cindy”
100 Meter Run
2 Rounds of “Cindy”
200 Meter Run
3 Rounds of “Cindy”
300 Meter Run etc…

“Cindy” 4 pull ups, 8 knee push ups, 12 squats

AMRAP 30
1 Round of “Cindy”
100 Meter Run
2 Rounds of “Cindy”
200 Meter Run
3 Rounds of “Cindy”
300 Meter Run etc…

“Cindy” – 3 ring rows, 6 box push ups, 9 squats

WOD GUIDANCE & GOALS
Oh yes, this workout is giving “Murph” vibes! For 30 minutes, you’ll do ascending rounds of the workout “Cindy” (5 pull ups, 10 push ups, 15 squats), and 100 meter runs. Start with a steady pace at a moderate pace (7.5/10 effort), and maintain for 30 minutes. Each round of “Cindy” takes about :60, and every 100 meter run takes around :30. Target the round of 6.

Courtesy of MoTown

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“Training”

In 20 minutes complete:
90 Russian KB Swings
60 Burpees to Target
90 Sit Ups
60 DB Step Ups, 20″
Max Calorie Bike

Weight: 53/35, 50/35

In 20 minutes complete:
90 Russian KB Swings
60 Burpees to Target
90 Sit Ups
60 DB Step Ups, 20″
Max Calorie Bike

Weight: 35/26, 35/20

In 20 minutes complete:
80 Russian KB Swings
40 Burpees to Target
80 Sit Ups
40 DB Step Ups, 20″
Max Calorie Bike

Weight: 26/18, 25/15

WOD GUIDANCE & GOALS
You have 20 minutes for today’s chipper, AND a 4 min cap per station, so you’re REALLY racing the clock! Choose a weight for the swings that you can continuously swing for at least 20-30 reps. As soon as you complete the swings (under 4 minutes), move immediately to burpees. The burpees will be to a target just above your reach. Continue then to the sit ups and db steps ups. Once you complete the db step ups, in any remaining time (which will be at least 4 minutes) do as many calories as you can on the bike. Record your total cals!

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“Sov Gott”

5 Rounds
50 Double Unders
10 Man Makers
50′ 1-Arm Overhead Lunge

Weight: 50/35

5 Rounds
15 Attempts
10 Man Makers
50′ 1-Arm Overhead Lunge

Weight: 35/20

5 Rounds
75 Single Unders
10 Man Makers
50′ 1-Arm Front Rack Lunge

Weight: 25/15

WOD GUIDANCE & GOALS
Yup, Man-Makers! Start each round with 50 dubs, taking no more than :90 on this exercise. Choose a weight for the man-makers that you can cycle for half of the reps before having to break. The man-maker is a dumbbell push up, row, row, deadlift, and hang squat clean thruster. Yes, all of that is equal to one rep. Choose your weights wisely. The overhead lunge is with one arm for 25′, then switch arms the remaining 25′. Each round will take 4-5 minutes. Target 25 minutes.

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“My Parents”

5 x AMRAP 3
300 Meter Run
Max Sit to Stands

5 x AMRAP 3
300 Meter Run
Max Sit to Stands
To a Half Mat

5 x AMRAP 3
300 Meter Run
Max Sit to Stands
To a Full Mat

WOD GUIDANCE & GOALS
In 3 minutes, run 300 meters at a moderately fast pace (1:30) and in the remaining time do as many sit to stands as possible. To make the sit to stand easier, use a panel mat or a red mat to elevate your hips. Target 15 reps per round.

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“After Midnight”

3 Rounds:
5 Bar Muscle Ups
5 Cleans
3 Rounds:
15 Deadlifts
30 Squats
3 Rounds:
5 Bar Muscle Ups
5 Cleans

Weight: 155/105

3 Rounds:
5 Chest to Bar
5 Cleans
3 Rounds:
15 Deadlifts
30 Squats
3 Rounds:
5 Chest to Bar
5 Cleans

Weight: 115/75

3 Rounds:
5 Strict Pull Up
5 Cleans
3 Rounds:
10 Deadlifts
20 Squats
3 Rounds:
5 Strict Pull Up
5 Cleans

Weight: 75/55

WOD GUIDANCE & GOALS
Whether you choose singles or five consecutive reps, complete the bar muscle ups (or scaling option) in less than a minute. The weight for the power cleans should be moderately heavy (7/10), and kept unbroken. Once you complete the first couplet, move immediately into the second, starting with unbroken deadlifts and air squats (no weight!) Then for the third couplet, back to the bar muscle ups and cleans. Target 12-15 minutes.

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STRENGTH
Overhead Squat
7×2, building

CASH OUT
5 x on the 2:00
8 Sumo Deadlift
8 Push Ups

Weight: 7.5/10 effort

WOD GUIDANCE & GOALS
Heavy Day! Overhead squats require tremendous balance, and flexibility in both your shoulders and legs. If you’re rocking a pvc pipe or empty barbell today, awesome! You have the opportunity to improve your range of motion and form for the next time these are programmed!  Coaches will help you build to 8/10 effort to start your working sets, then ideally build in weight every set. Then for the cash out, which is another strength session, do 8 sumo deads at 7.5/10 effort (8 in a row), and then quickly do 8 push ups. As the rounds continue, you may have to break the sets into 5 and 3, or 4 and 4. 

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