“Dr. Dre”

5 Rounds
5 Strict Pull Ups
7 Jerks
9 Sit to Stands
300 Run

Weight: 155/105

5 Rounds
3 Strict Pull Ups
7 Jerks
9 Sit to Stands to Mat
300 Run

Weight: 115/75

5 Rounds
10 Ring Rows
7 Jerks
9 Sit to Stands to Mat
200 Run

Weight: 75/55

WOD GUIDANCE & GOALS
Pull, push, sit and run! Complete the strict pull ups in as few sets as possible, wrapping up the 5 reps in :30 or less. The first few rounds of this workout, try to do the jerks straight. Rounds 4 and 5 you may have to do sets of 4 and 3. Keep a continuous pace on the sit to stands (:30-:45), use the blue or red mats as scaling options. Then run the 300’s in 1:15-1:30, and remember to push the pace on the final round. Target 17 minutes.

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“Best on Earth”

AMRAP 15
15/12 Cal Bike
15 Hang Squat Cleans
Rest 1 Minute

Weight: 115/75

AMRAP 15
12/9 Cal Bike
15 Hang Squat Cleans
Rest 1 Minute

Weight: 75/55

AMRAP 15
9/6 Cal Bike
10 Hang Squat Cleans
Rest 1 Minute

Weight: 55/35

WOD GUIDANCE & GOALS
Yup, that’s what this workout is going to feel like, the best on earth! Complete the 15/12 calorie bike in around :60, then complete the hang squat cleans in around :60 as well. Purposefully break the hang squat cleans into sets of 10 and 5 or 6,5, and 4 reps. After every round you get one minute of rest! Target 4+ rounds.

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“Bamba”

6 x on the 3 Minute
250/200 Meter Row
10 Toes to Bar
1 Power Snatch

Weight: 135/95

6 x on the 3 Minute
250/200 Meter Row
10 Knee Ups
1 Power Snatch

Weight: 115/75

6 x on the 3 Minute
200/150 Meter Row
10 V-Ups
1 Hang Power Snatch

Weight: 75/55

WOD GUIDANCE & GOALS
Row the 250/200m in :60 or less, do your toes to bar unbroken or in sets of 6 and 4, then take one big breath before completing a single power snatch. Your goal is to complete each round with around :60 of rest before the next round begins. Record intervals.

Courtesy of MoTown

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“Cola”

600-400-200 Meter Run
50-35-20 Wall Ball
50-35-20 Sit Up

Weight: 20/14

600-400-200 Meter Run
50-35-20 Wall Ball
50-35-20 Sit Up

Weight: 14/10

300-200-100 Meter Run
30-20-10 Wall Ball
30-20-10 Sit Up

Weight: 10/6

WOD GUIDANCE & GOALS
Run at a pace somewhere between your 1 mile pr pace and your 5k pr pace… that’s moderately fast! The 600 will take around three minutes, the 400 around two mintues, and the 200 around one minutes. When you come in from the runs, do a BIG set of wall balls (at least 15), then chip away in sets of 10 or more. You can recover (breath) on the sit ups, so don’t hold back on the wall ball sets. Take no more than two minutes on the 50 wall balls, :90 on the set of 35, and :60 on the set of 20. Same time domains for the sit ups. Target 15 minutes

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WOD GUIDANCE & GOALS
Coaches will help you build to a heavy weight for your first sumo-deadlift (around 8.5/10 effort) and you’ll build from there! Take a moment at the set up of each movement to set your breath and  position, then press through the floor with your feet and legs. Do not compromise your form for heavier weight! You’ll then do a 2 minute double under test, for max reps! Record weights and reps.

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“Nothing Was The Same”

3 Rounds
15 KB Goblet Squats
15 KB Step Overs, 20″
15 Burpees

Weight: 53/35

3 Rounds
15 KB Goblet Squats
15 KB Step Overs, 20″
15 Burpees

Weight: 35/26

3 Rounds
10 KB Goblet Squats
10 KB Step Overs, 20″
10 Burpees

Weight: 26/18

WOD GUIDANCE & GOALS
Holy legs! Start every round with 15 unbroken goblet squats (about :45-:60), then take a quick rest before starting the kb step overs. Hold the kb in the front rack position or on your shoulder. Step overs will take around the same time as the goblet squats. Then “rest” the first two sets of burpees (:75) and push your pace on the last set (:60). Target 10-12 minutes.

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“Feels Like Forever”

With a 30 Minute Clock
2 Minute Bike
2 Minute Row
1 Minute Hollow Hold
:30 Dead Hang
:30 Handstand Hold

With a 30 Minute Clock
2 Minute Bike
2 Minute Row
1 Minute Hollow Hold
:30 Dead Hang
:30 Handstand Hold

With a 30 Minute Clock
2 Minute Bike
2 Minute Row
1 Minute Hollow Hold
:30 Dead Hang
:30 Plank Hold

WOD GUIDANCE & GOALS
INTERESTING!! Today’s workout is all about crushing calories and holding on for dear life (haha jk not really but kinda!) On the bike, target 20-30 cals in two minutes, and on the rower target 24-40 calories. Hold the hollow position for as long as you can within the minute, if you come down, try to quickly get back into position until the :60 is up. Same with the dead hang and handstand hold, hold for as long as you can within the time domain. Your score is max calories from both the bike and rower.

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“Woehlke”

3 Rounds:
4 Jerks
5 Front Squats
6 Hang Power Cleans
40 Pull Ups
50 Push Ups
60 Sit Ups
Rest 3 minutes between rounds.

Weight: 185/135

3 Rounds:
4 Jerks
5 Front Squats
6 Hang Power Cleans
20 Pull Ups
30 Push Ups
60 Sit Ups
Rest 3 minutes between rounds.

Weight: 135/95

3 Rounds:
4 Jerks
5 Front Squats
6 Hang Power Cleans
30 Ring Rows
30 Knee Push Ups
50 Sit Ups
Rest 3 minutes between rounds.

Weight: 95/65

WOD GUIDANCE & GOALS
Nothing like a tough Hero WOD on a Sweatiest Saturday! Choose a weight for the barbell movements that you can jerk for 4 reps right into 5 front squats, then have to drop before doing the 6 hang power cleans. The reps will not feel easy, but should be done unbroken at the start of every round. Then there are two ways to attack the bodyweight movements 1) start with a big set then chip away at smaller sets or 2) start with smaller sets and quick breaks. Spend no more than 3 minutes on the pull ups, 5 minutes on the push ups, and 2 minutes on the sit ups. Record your total time. There is a 35 minute cap

About Brian Woehlke
Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012. He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.

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“Never Gonna Happen”

AMRAP 20
200 Meter Run
1 Minute Plank

WOD GUIDANCE & GOALS
Run the 200’s at your 1 mile PR pace, that could be anywhere between :40-:60). When you return, hold a plank (elbows or hands) for 1 minute to “recover” Target 8-10 rounds.

Courtesy of HamPlan

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WOD GUIDANCE & GOALS
Heavy Day! Coaches will take you through a progression to perfect the split jerk. You’ll then build to a 7.5/10 effort for five sets of five reps. If your technique isn’t dialed in, use less weight and work on it! Then for the lunges, you’ll hold the bar in the front rack position and STAND ON a 45# plate. You’ll step back off of the plate and drive through the front heel that is on the plate. Alternate legs for a set of 12 total reps. Build in weight every set. Record your weights for both lifts.

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