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.

“Where Did You Go”

27-21-15 Box Jump Overs
800 Meter Run
100-75-50 Meter Lunge

Height: 24″

27-21-15 Box Jump Overs
800 Meter Run
100-75-50 Meter Lunge

Height: 20″

27-21-15 Box Jump Overs
600 Meter Run
75-50-25 Meter Lunge

Height: 20″

WOD GUIDANCE & GOALS
Sweatfest on a WEDNESDAY! The first set of box jumps will take around :90, then run the 800 meters slightly faster than your 5k pace. As soon as you finish the run, go right into the 100 meter lunge at a steady pace. BRIEFLY shake out your legs every 20 steps. The first round will take around 9 minutes. Before your second round shake out your legs, and OVERJUMP the first box jump over. Round two will take around 8 minutes. Same thing for round 3, shake out your legs and overjump the first box jump over. Run and lunge a little faster on the last round. Target 7 minutes for round 3, with a total target time of 24 minutes.

Post Time to Comments. Compare Scores HERE.

“Last Time”

With a Partner
10 Rounds
12 Calorie Row
9 Handstand Push Ups
6 Deadlifts at 70% of 1 RM

With a Partner
10 Rounds
12 Calorie Row
9 Abmat Handstand Push Ups
6 Deadlifts at 70% of 1 RM

With a Partner
10 Rounds
10 Calorie Row
9 Bench Handstand Push Ups
6 Deadlifts at 70% of 1 RM

WOD GUIDANCE & GOALS
Partner Up! Grab a buddy and alternate rounds until you both complete 10 rounds each. Scale the row to take less than :60. The handstands are kipping ONLY if you can do strict to the floor. Do these unbroken as long as possible. The 6 deadlifts should be unbroken as well, and at 70% of YOUR 1 rep max. Target 30 min.

Post Time to Comments. Compare Scores HERE.

“BBO”

21-15-9
Burpee Pull Up
Power Clean

Weight: 165/115

21-15-9
Burpee Pull Up
Power Clean

Weight: 115/75

15-12-9
Burpee Pull Up
Power Clean

Weight: 75/55

WOD GUIDANCE & GOALS
The burpee just got better! Set up under a pull up bar that is just above your reach. Do the burpee with your chest directly under the bar, then jump your chin above the bar with minimal pull. Each repetition will take around 6-10 seconds. Mentally, be ready to spend a good amount of time at this station. For the power cleans, choose a weight you can cycle for 5 reps. Your pull may be smoked from the burpee pull ups, so expect to do 2-3 reps at a time during the workout. Target 12 minutes.

Post Time to Comments. Compare Scores HERE.

“How Many”

10 Rounds
250/200 Meter Row
15 DB Snatch
Rest 1 Minute

Weight: 50/35

10 Rounds
250/200 Meter Row
15 DB Snatch
Rest 1 Minute

Weight: 35/20

10 Rounds
200/150 Meter Row
10 DB Snatch
Rest 1 Minute

Weight: 25/15

WOD GUIDANCE & GOALS
SPRINT the 250/200 meter row (less than :60) then set your back for the 15 db snatch. Choose a weight for the snatches that you can do 15 unbroken every round. REST one minutes between rounds. Record your total time.

Post Total Time to Comments.

“Fragile”

800 Meter Run
30 Kettlebell Swings
400 Meter Run
20 Kettlebell Swings
200 Meter Run
10 Kettlebell Swings
Rest 5 Minutes
48/36 Calorie Bike
30 Box Jumps
24/18 Calorie Bike
20 Box Jumps
12/9 Calorie Bike
10 Box Jumps

Weight: 53/35
Height: 24/20

800 Meter Run
30 Kettlebell Swings
400 Meter Run
20 Kettlebell Swings
200 Meter Run
10 Kettlebell Swings
Rest 5 Minutes
48/36 Calorie Bike
30 Box Jumps
24/18 Calorie Bike
20 Box Jumps
12/9 Calorie Bike
10 Box Jumps

Weight: 35/26
Height: 20

600 Meter Run
30 Kettlebell Swings
300 Meter Run
20 Kettlebell Swings
150 Meter Run
10 Kettlebell Swings
Rest 5 Minutes
36/27 Calorie Bike
30 Step Ups
18/14 Calorie Bike
20 Step Ups
9/6 Calorie Bike
10 Step Ups

Weight: 26/18
Height: 24/20

WOD GUIDANCE & GOALS
Saturday SWEATFEST! The rounds of running and biking will take around the same amount of time; four minutes for the first round, two minutes for the second round and one minute for the third round. The kettlebell swings and box jump rounds will also take relatively the same amount of time; :90 for the first round, :60 for the second round, and :30 for the final round. Target 25 minutes (including the rest.)

Post Total Time to Comments. Compare Scores HERE.

“Easy On Paper”

5 Rounds
10 Front Squats
10 Reverse Lunges
15 Lateral Burpees

Weight: 115/75

5 Rounds
10 Front Squats
10 Reverse Lunges
15 Lateral Burpees

Weight: 95/65

4 Rounds
10 Front Squats
10 Reverse Lunges
10 Burpees

Weight: 75/55

WOD GUIDANCE & GOALS
Today’s workout looks “easy on paper” but is it?! You’ll have to come in and find out!! The weight you choose for the front squats and lunges should feel light-moderate in weight. You may have to take a short break between the front squats and reverse lunges. What’s a reverse lunge? With the bar in the front rack position, you’ll step backwards to complete a lunge. You’ll do 10 total lunges (5 per side) alternating legs. Find a moderately uncomfortable pace on the lateral burpees (jumping over your bar), completing them in :60-:75. Target 12 minutes.

Inspired by Wanderlust

Post Time to Comments.

“Where You At”

STRENGTH
Sumo Deadlift
3×10, across
at 60-65%

FOR TIME
21-15-9
Sumo Deadlift High Pull
Push Press

Weight: 95/65

STRENGTH
Sumo Deadlift
3×10, across
at 60-65%

FOR TIME
21-15-9
Sumo Deadlift High Pull
Push Press

Weight: 75/55

STRENGTH
Sumo Deadlift
3×10, across
at 60-65%

FOR TIME
15-12-9
Sumo Deadlift High Pull
Push Press

Weight: 55/35

WOD GUIDANCE & GOALS
Why the sumo deadlift? It taxes the glutes and hamstrings more than the traditional deadlift, which incorporates the quads a bit more. Coaches will help you build to 60% of your 1 rep max (or effort for the day), and you’ll maintain the same weight for three sets of TEN reps.

Then, you’re in for a burner! Choose a weight for the sumo deadlift high pulls, and push press, that is light and you can easily cycle through at least 10 reps before having to take a break. Focus on sequencing for both movements. For the sumo deadlift high pull focus on standing up (full hip extension) before pulling. And for the push press focus on squeezing your glutes and thighs (standing up!) before pressing! The sets of 21 reps will each take :60 or less, the sets of 15 will take :30-:45 each, and the sets of 9 will take :15-:30 each. Yes, your target is 5 minutes!

Post Weight + Time to Comments. Compare Scores HERE.

“Just Enough”

AMRAP 20
500/400 Meter Row
1- 15 Ring Rows
2 – 10 Pull Ups
3 – 5 Bar Muscle Ups

AMRAP 20
500/400 Meter Row
1- 15 Ring Rows
2 – 10 Pull Ups
3 – 5 Chest to Bars

AMRAP 20
500/400 Meter Row
1- 15 Ring Rows
2 – 10 UpRight Ring Row
3 – 5 Strict Pull Ups

WOD GUIDANCE & GOALS
This one is going to be fun! Start by rowing 500/400 meters in 2:00 or less. Round one, complete 15 ring rows then you’re back to the rower for round two. After completing the row of round two, you’ll then do 10 pull ups. Back to the row for round three, and once complete do 5 bar muscle ups. Continue this pattern until the 20 minutes are complete. Every round the upper body pulling movement should increase in difficulty. Target 6 rounds.

Courtesy of MoTown

Post Rounds to Comments.