“Ice Cream”

EMOM 18
1 – 15 Knee Ups
2 – 150 Meter Run
3 – Rest

EMOM 18
1 – 15 V-Ups
2 – 100 Meter Run
3 – Rest

WOD GUIDANCE & GOALS
Oh man this is going to get spicy! Thankfully there’s a rest built in! Minute one complete 15 toes to bar. You may have to break the fifteen into sets of 10 and 5, or 6/5/4. You want at least :10 to transition to the start line for the 200 meter run. You’ll need to PUSH your pace on the run to complete it in :60 or less. Record any modifications.

Post Mods to Comments.

FOR TIME
3 Rounds
30 1-Leg V-Ups
20 Wall Balls
10 DB Power Cleans

Weight: 20/14, 50/35

STRENGTH
Bench Press
5×1, building

FOR TIME
3 Rounds
30 1-Leg Tuck-Ups
20 Wall Balls
10 DB Power Cleans

Weight: 14/10, 35/20

STRENGTH
Bench Press
5×1, building

FOR TIME
3 Rounds
20 Leg Lifts
15 Wall Balls
10 DB Power Cleans

Weight: 10/6, 25/15

STRENGTH
Bench Press
5×1, building

WOD GUIDANCE & GOALS
For the metcon, move quickly on the single leg v-ups (:60-:75), then try to do the wall balls unbroken. Choose a weight for the dumbbell cleans that you can do for 6/4 or 10 unbroken, every round. Target 10 minutes.

Post Time + Weight to Comments. Compare Scores HERE and HERE

“The Thing Is”

EMOM 10
1 – 15/12 Calorie Bike
2 – 15 Burpees
Rest 1 Min
EMOM 10
1- 15/12 Calorie Bike
2 – 20 DB Snatch
Rest 1 Min
EMOM 10
1- 15/12 Calorie Bike
2 – 20 DB Step Ups, 20″

Weight: 50/35

EMOM 10
1 – 12/9 Calorie Bike
2 – 12 Burpees
Rest 1 Min
EMOM 10
1- 12/9 Calorie Bike
2 – 20 DB Snatch
Rest 1 Min
EMOM 10
1- 12/9 Calorie Bike
2 – 20 DB Step Ups, 20″

Weight: 35/20

EMOM 10
1 – 9/6 Calorie Bike
2 – 9 Burpees
Rest 1 Min
EMOM 10
1- 9/6 Calorie Bike
2 – 14 DB Snatch
Rest 1 Min
EMOM 10
1- 9/6 Calorie Bike
2 – 14 DB Step Ups, 20″

Weight: 25/15

WOD GUIDANCE & GOALS
Yes, three EMOM 10s!! Start every EMOM with calories on the bike that you can complete in LESS THAN :50, so you have time to transition to the next movement. Complete the next movement (burpee or snatch or step up) all the way up to the very last second in the emom. The first EMOM will be the spiciest! Have fun and scale reps to meet the 1 minute time domains!

Post Mods to Comments.

“WOD TITLE”

AMRAP 20
5 Muscle Ups
25 Sit Ups
400 Meter Run

AMRAP 20
5 Chest to Bars
25 Sit Ups
400 Meter Run

AMRAP 20
5 Strict Pull Ups
25 Sit Ups
200 Meter Run

WOD GUIDANCE & GOALS
Whenever you see AMRAP it’s time to try something new! A heavier weight, a longer distance, a faster pace, or a higher skilled movement. Today is that day! Do muscle up attempts, do banded muscle ups, do single chest to bar pull ups, run faster than you ever have, do the full 400 meters… get uncomfortable and push your physical/mental boundaries! Sit ups will feel like the break today, so breath through them and push your pace on the run. Target 4 rounds.

Post Rounds to Comments. Compare Scores HERE.

“Get Back”

With a Partner 3 Rounds
1k/800 Meter Row
30 Shoulder to Overhead
60 Wall Balls
30 Synchronized Push Ups

Weight: 135/95, 20/14

With a Partner 3 Rounds
1k/800 Meter Row
30 Shoulder to Overhead
60 Wall Balls
30 Synchronized Knee Push Ups

Weight: 95/65, 14/10

With a Partner 3 Rounds
800/600 Meter Row
20 Shoulder to Overhead
40 Wall Balls
20 Synchronized Push Ups

Weight: 55/35, 10/6

WOD GUIDANCE & GOALS
Grab a buddy and let’s go! For the row, shoulder to overhead, and wall balls, divide reps however you’d like between you and partner. For example, you could switch every 250/200 or every 500/400 meters with your partner to complete the row, break the stoh into sets of 5, and wall balls into sets of 10-15. However, for the push ups, you and your partner need to lock out at the top of every rep TOGETHER! Break every 5-10 push ups based on both of your pressing abilities. Target sub 30 minutes.

Post Time to Comments.

“Wasn’t a Fluke…kinda”

3 Rounds
15 Toes to Bar
15 Power Cleans
Rest 1 Minute
1 Mile Run
Rest 1 Minute
45 Toes to Bar
45 Power Cleans

Weight: 165/115

3 Rounds
15 Knee Ups
15 Power Cleans
Rest 1 Minute
1 Mile Run
Rest 1 Minute
45 Knee Ups
45 Power Cleans

Weight: 115/75

3 Rounds
15 V-Ups
15 Power Cleans
Rest 1 Minute
800 Meter Run
Rest 1 Minute
45 V-Ups
45 Power Cleans

Weight: 75/55

WOD GUIDANCE & GOALS
This is gonna be a LONG one! Do the toes to bar in sets of 6/5/4 or 10/5, and keep the kip swing. Choose a weight for the power cleans that you can do for sets of three to five reps throughout the workout, and keep breaks brief between sets. Record your time for the first triplet (target 9 minutes) then rest 1 minute before the mile run. Run the mile a little faster than your 5k pace, you still have a lot of work to do once you’re done. Record your mile time, and scale meters to stay under 10 minutes. For the final chipper, break toes to bar and cleans into sets of 5-10 with small pauses between sets to save your grip. Target 9 minutes. Record all three times, PLUS your total time.

Post Three Times + Total Time to Comments.

STRENGTH
Back Squat
3×10, building

FOR QUALITY
AMRAP
10 20 DB Curls
20 DB Push Press
20 DB Lunges
20 DB Sit Ups

STRENGTH
Back Squat
3×10, building

FOR QUALITY
AMRAP
10 20 DB Curls
20 DB Push Press
20 DB Lunges
20 DB Sit Ups

STRENGTH
Back Squat
3×10, building

FOR QUALITY
AMRAP
10 20 DB Curls
20 DB Push Press
20 DB Lunges
20 DB Sit Ups

WOD GUIDANCE & GOALS
Coaches will help you build to around 50% (or 5/10 effort) of your 1 rep max back squat for your first working set of 10 reps. You’ll then build by 5-ish% for the next two sets. SAFETY and range of motion trump adding weight to your bar! THEN, for the bodybuilding amrap, choose a set of dumbbells (yes, use 2) that force you to take a break after 10 reps of whatever movement you are on. Move slow and deliberate to achieve the QUALITY stimulus. Try to get through 2-3 rounds. rounds

Post Weights to Comments.

“Written Up…kinda”

Bike 100 Calories
on the 3 min
do 10 Burpees
*start with 10 burpees

Bike 75 Calories
on the 3 min
do 10 Burpees
*start with 10 burpees

WOD GUIDANCE & GOALS
Who doesn’t love on-the-minute work! At 3-2-1-Go, do 10 burpees (:30-:60 to complete.)  As soon as you complete the last burpee, hop on your bike and get as many calories as possible, before the next three minute interval. Continue this routine until you complete the designated amount of calories. Target 18 minutes.

Post Time to Comments.

“Boston Strong”

AMRAP 20
4 Deadlifts
150 Meter Run
20 Double Unders
13 Handstand Push Ups

Weight: 315/225

AMRAP 20
4 Deadlifts
150 Meter Run
6 Attempts
13 Abmat Handstand Push Ups

Weight: 275/185

AMRAP 20
4 Deadlifts
150 Meter Run
30 Single Unders
13 Bench Push Ups

Weight: 185/135

WOD GUIDANCE & GOALS
Choose a weight for the deadlifts that is HEAVY, but you can lift for the first round unbroken. Shake out your legs on the run so they’re ready to jump for the double unders. The handstand push ups break in half, or do unbroken. Your arms will have plenty of rest before the next set of handstands so push your pace. Target 5 rounds.

Post Rounds to Comments. Compare Scores HERE.

“Pretty Girls Walk Like”

400 Meter Row
40 V-Ups
400 Meter Row
40 KB Swings
400 Meter Row
40 KB Lunges
400 Meter Row
40 KB SDHP
400 Meter Row
40 Burpees
400 Meter Row
40 Bicycle Sit Ups per Side

Weight: 70/53

400 Meter Row
40 Tuck-Ups
400 Meter Row
40 KB Swings
400 Meter Row
40 KB Lunges
400 Meter Row
40 KB SDHP
400 Meter Row
40 Burpees
400 Meter Row
40 Bicycle Sit Ups per Side

Weight: 53/35

300 Meter Row
30 Leg Lifts
300 Meter Row
30 KB Swings
300 Meter Row
30 KB Squats
300 Meter Row
30 KB SDHP
300 Meter Row
30 Burpees
300 Meter Row
30 Bicycle Sit Ups per Side

Weight: 35/26

WOD GUIDANCE & GOALS
It’s a regatta! Complete each 400 meter row in 2:00 or less (scale to meet the time domain), and between complete the bodyweight or kettlebell movement in about the same amount of time. Choose a weight for the kettlebell that slows you down, and you have to break the forty swings. Target 24 minutes.

Post Time to Comments.