“By Your Side”

6 Rounds
30/20 Calorie Row
15 Burpees Over the Bar
10 Power Cleans

Weight: 185/135

6 Rounds
25/15 Calorie Row
15 Burpees Over the Bar
10 Power Cleans

Weight: 155/105

6 Rounds
20/10 Calorie Row
10 Burpees
10 Power Cleans

Weight: 115/75

WOD GUIDANCE & GOALS
This is gonna be a long one! The calorie row wilI take around 2 minutes to complete (scale to fit the stimulus) The burpees over the bar will take :60-:90, and the power cleans (possibly done as all single reps) :30-:60. Head down, buckle up, find your pace, and get after it! Target under 30 minutes.

Post Time to Comments. Compare Scores HERE.

“Kinda I Want To”

In Teams:
Each Member Completes 5 Rounds:
50 Meter Sled Push
200 Meter Medball Carry
400 Meter Run

Weight: 20/14

In Teams:
Each Member Completes 5 Rounds:
50 Meter Sled Push
200 Meter Medball Carry
400 Meter Run

Weight: 14/10

In Teams:
Each Member Completes 4 Rounds:
50 Meter Sled Push
200 Meter Medball Carry
400 Meter Run

Weight: 10/6

WOD GUIDANCE & GOALS
The first person in line will push a sled 25m down and 25m back, pick up a medicine ball and run 200m, and then drop the ball and run 400m. As soon as the first person in line returns with the sled, the next person goes. Continue until you complete 5 rounds. Even though you’ll be on a team please post your individual score. Target 20-25 minutes.

Post Time to Comments. Compare Scores HERE.

“Times Like These”

10 Rounds
4 Wall Walks
6 Front Squats

Weight: 185/135

10 Rounds
2 Wall Walks
6 Front Squats

Weight: 135/95

10 Rounds
30 Plank Taps
6 Front Squats

Weight: 95/65

WOD GUIDANCE & GOALS
It doesn’t get better than wall walks and front squats, am I right?! Even if wall walks are your arch-nemesis try to do a variation of the movement. Try doing less reps with full range of motion, or do the four reps moving one to two steps. The wall walks should take :60 or less every round. For the front squats choose a weight that you want to put down at rep four but you won’t! After the half way point, reps three through six should feel extra spicy on your legs. What I’m saying is, GO HEAVY! Target 15 minutes.

Post Time to Comments.

Push Jerk
5×3, across

WOD GUIDANCE & GOALS
Coaches will take you through a progression to learn and master the push jerk. Focus on squeezing you butt (opening your hips) BEFORE pressing under the bar, to maximize your lifting potential. You’ll then build to an 8.5/10 effort for the working sets of three reps. Take at least :90 between sets for a full recovery. These sets should take your breath away!

Post Weight to Comments. Compare Scores HERE.

“Amaze”

AMRAP 15
300 meter Run
15 Bodyweight Deadlifts

AMRAP 15
300 meter Run
15 3/4 Bodyweight Deadlifts

AMRAP 15
200 meter Run
15 1/2 Bodyweight Deadlifts

WOD GUIDANCE & GOALS
Holy Hamstrings! Run the 300’s at a 7-8/10 effort with the intention of completing them in :90 or less. The weight you choose for the deadlifts should be light enough that you can cycle through 15 reps for at least the first couple rounds, but may have to break reps into 2-3 sets by the last few rounds. Target 5-6 rounds.

Post Rounds to Comments. Compare Scores HERE.

“Say It Like You Feel It”

10 Rounds
4 Bar Muscle Ups
:60 Calorie Bike
Rest 1 Minute

10 Rounds
6 Chest to Bars
:60 Calorie Bike
Rest 1 Minute

10 Rounds
6 Strict Pull Ups
:60 Calorie Bike
Rest 1 Minute

WOD GUIDANCE & GOALS
We got spicy for Monday! Ideally connect two, if not all four, bar muscle ups or pull ups. Spend no longer than :60 on the upper-body-pulling movement. For the :60 bike, get anywhere between 9-15 calories. Then you get to REST! Record TOTAL calories.

Post Total Cals to Comments. Compare Scores HERE.

“Form”

10 Rounds
100 Meter Run
20 Sit Ups
20 Squats
100 Meter Run

10 Rounds
100 Meter Run
15 Sit Ups
15 Squats
100 Meter Run

10 Rounds
100 Meter Run
10 Sit Ups
10 Squats
100 Meter Run

WOD GUIDANCE & GOALS
10 Rounds here we come! Run 100 meters at a moderately uncomfortable pace. Then, complete the sit ups and squats within :60, followed by another 100 meter run. HOWEVER, since each round begins and ends with 100 meters, the run between rounds now becomes 200 meters. Target 20-25 minutes.

Post Time to Comments.

“Based On”

AMRAP 16
2 Rope Climbs
4 Deadlift
8 HR Push Ups
24 Double Unders

Weight: 275/185

AMRAP 16
4 Strict Pull Ups
4 Deadlift
8 HR Knee Push Ups
8 Attempts

Weight: 185/135

AMRAP 16
6 Upright Ring Rows
4 Deadlift
8 Bench Push Ups
30 Single Unders

Weight: 135/95

WOD GUIDANCE & GOALS
Rope Climbs!! Two climbs will take less than :30, so when you choose a scaling option pic a movement and rep scheme that will match the stimulus. Every round the deadlifts should be unbroken, so choose a weight that is heavy but manageable for four reps. Challenge yourself on the push ups, try to do all 8 on your toes even if it takes a while. And because the workout is an AMRAP, do attempts or double under, only default to singles if necessary. Target 7 rounds.

Post Rounds to Comments.

WOD GUIDANCE & GOALS
HEAVY DAY!! And we mean HEAVY today. Eighty-five percent is no joke, it will take :90-2:00 to recover between sets, and we suggest you sit to maximize your recovery. Coaches will help you build to 8.5/10 effort, with spot on form and range of motion, for your five working sets of three reps. For the back squat, focus on keeping an upright torso, and leading with your chest from the bottom. For the push press, focus on using your legs before pressing with your arms to maximize your output. Post your weight to comments.

Post Weight to Comments. Compare Scores HERE. and HERE

“Sky Is Falling”

With a Buddy
AMRAP 15
P1: 10 Toes to Bar + 10 DB Floor Press
P2: Max Calorie Bike

Weight: 50/35

With a Buddy
AMRAP 15
P1: 10 Knee Ups+ 10 DB Floor Press
P2: Max Calorie Bike

Weight: 35/20

With a Buddy
AMRAP 15
P1: 10 V-Ups + 10 DB Floor Press
P2: Max Calorie Bike

Weight: 25/15

WOD GUIDANCE & GOALS
Yes, another partner workout! The goal for today’s workout is to get as many calories as possible on the bike. While one person is cranking away at the bike, the other isn’t just resting, they’re doing 10 toes to bar (keep these linked as long as possible) followed by 10 db floor press (bench press but lying on the ground). Choose a weight for the dumbbells that you may have to break at rep 5 on later rounds. When it’s your turn on the bike target 12-15 calories, with a grand total goal of hitting 120-150 TOTAL with your partner.

Post Total Cals to Comments.