“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.

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“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.

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“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

Post Time to Comments. Compare Scores HERE.

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.

Post Weight + Reps to Comments. Compare Scores HERE.

“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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