“Don’t Believe the Hype”

Team of 2
200 Calorie Row
100 Burpee Box Jump Overs
50 Shoulder to Overhead

Height: 24/20
Weights: 135/95

Team of 2
200 Calorie Row
100 Burpee Box Step Overs
50 Shoulder to Overhead

Height: 24/20
Weights: 115/75

Team of 2
150 Calorie Row
75 Burpee Box Step Overs
50 Shoulder to Overhead

Height: 20
Weights: 95/65

WOD GUIDANCE & GOALS
With a buddy complete the row, then the burpee box jump overs, and then the shoulder to overhead. You decide as a team how to split up the work. Keep your transitions fast and when you get tired/slow down, switch off! Target 20 minutes.

Post Time to Comments. Compare Scores HERE.

“River”

AMRAP 21
150 Meter Farmer’s Carry
21 Back Squats
*ever 3 minutes do 63 double unders

Weight: 70/53, 135/95

AMRAP 21
150 Meter Farmer’s Carry
21 Back Squats
*ever 3 minutes do 21 attempts

Weight: 53/35, 115/75

AMRAP 21
150 Meter Farmer’s Carry
15 Back Squats
*ever 3 minutes do 90 single unders

Weight: 35/26, 75/55

WOD GUIDANCE & GOALS
Grab two kettlebells and walk, shuffle or run them around the cars (150m) You may have to give your grip a break halfway around them! When you get back inside, pick up your barbell, safely get it overhead and complete 21 back squats. You may have to pause at 10 or 15 reps but never have to place the bar down. Every three minutes, no matter where you are, pick up your rope and do 63 double unders (21 attempts, 90 singles) which will take about :60 of work. Target 4 Rounds.

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“Mental”

AMRAP 10
10 Knees to Elbow
10 DB Hang Cleans
250/200 Meter Row
Rest 2 Minutes
AMRAP 10
10 Toes to Bar
10/10 DB Hang Snatch
250/200 Meter Row

Weight: 50/35

AMRAP 10
10 Knee Ups
10 DB Hang Cleans
250/200 Meter Row
Rest 2 Minutes
AMRAP 10
10 Pike Ups
10/10 DB Hang Snatch
250/200 Meter Row

Weight: 35/20

AMRAP 10
10 Tuck Ups
10 DB Hang Cleans
250/200 Meter Row
Rest 2 Minutes
AMRAP 10
10 V-Ups
10/10 DB Hang Snatch
250/200 Meter Row

Weight: 35/20

WOD GUIDANCE & GOALS
Yup, this will surely get MENTAL! For the first AMRAP, try doing the knees to elbow even if it means a couple reps at a time. If you’re not quite there yet, do knee ups or tuck ups. The db hang cleans are with two dumbbells. Since this is an AMRAP, with a short rep scheme, it’s your opportunity to try a heavier weight. Notice there isn’t a scaling option for meters, EVERYONE is doing either 250/200, which will take ABOUT one minute. Target 4+ rounds. For the second AMRAP, make sure the movements increase in difficulty. If you did knee ups now do pike ups, if you did knees to elbow now do toes to bar, and if you did tuck ups do v-ups. You will now only need one db for the snatches, and you’ll do 10 reps per side (all on the left then all on the right.) When you choose a weight for the snatches, make sure you can do five on your non-dominant arm. Then, complete each round with the same amount of meters. Target 4+ rounds. Record both AMRAP scores.

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“Caption”

5 Rounds
200 Meter Run
30 Squats
200 Meter Run
Rest 2 Minutes

5 Rounds
200 Meter Run
20 Squats
200 Meter Run
Rest 2 Minutes

5 Rounds
100 Meter Run
15 Squats
100 Meter Run
Rest 2 Minutes

WOD GUIDANCE & GOALS
No holding back on this one, just GO! RUN/SPRING the 200’s and find an uncomfortable pace on the air squats, as you try to complete each round in 2:00-2:30. The 200’s take around :45 each, and the squats :30-:45. Leave nothing in your tank, and push through how heavy your legs will feel. Record your intervals.

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WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to 65% of your 1 rep max, or a weight that feels heavy reps 7 through 10. Ideally for the next two sets add a LITTLE bit of weight to the bar (2-5%) Remember with a push press, there is NO re-dipping of your legs. After the initial “dip-drive”, keep your quads squeezed tight as you press overhead. Record your heaviest successful set of 10 reps. THEN, you get to do a bicep curl sequence with most likely an empty barbell. AND THEN, sets of single-leg bicycle sit ups (complete 15 reps on one side then 15 on the other.)

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“Organize”

7 Rounds
15/12 Calorie Bike
7 Power Cleans
Rest 2 Minute

Weight: 185/135

7 Rounds
12/9 Calorie Bike
7 Power Cleans
Rest 2 Minute

Weight: 135/95

5 Rounds
9/6 Calorie Bike
7 Power Cleans
Rest 2 Minute

Weight: 95/65

WOD GUIDANCE & GOALS

When you see a built in rest, it’s time to PUSH your pace! Complete the calorie bike in :60 or less (60+ rpm). Then complete the power cleans as fast singles or 3/2/2. The power cleans should take less than :60. Target :90-2:00 per interval. Record intervals.

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“Control”

With a Partner
100 GTOH
400 Meter Run
100 Hollow Rocks
400 Meter Run
100 Burpees
400 Meter Run
100 Superman Rocks
400 Meter Run
100 Russian Twists
400 Meter Run

Weight: 45/25

With a Partner
100 GTOH
400 Meter Run
100 Tuck Rocks
400 Meter Run
100 Burpees
400 Meter Run
100 Superman Rocks
400 Meter Run
100 Russian Twists
400 Meter Run

Weight: 25/15

With a Partner
100 GTOH
200 Meter Run
100 Leg Lifts
200 Meter Run
100 In + Outs
200 Meter Run
100 Superman Rocks
200 Meter Run
100 Russian Twists
200 Meter Run

Weight: 15/10

WOD GUIDANCE & GOALS
Partner WOD! While one partner works, the other will do a static hold and then both teammates will run the 400’s TOGETHER! During the ground to overhead one partner will do a wall squat hold, during the hollow rocks one partner will do a dead hang from the rig, a squat hold during burpees, a hollow hold uring the superman rocks, and a plank hold during the Russian twists. Target 26 minutes

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“Progress”

AMRAP 17
300 Meter Row
60 Sit Ups
90 Double Unders

AMRAP 17
300 Meter Row
60 Sit Ups
30 Attempts

AMRAP 17
200 Meter Row
40 Sit Ups
120 Single Unders

WOD GUIDANCE & GOALS
AMRAPs are a great opportunity to work on a skill, use heavier weight, and/or do ALL the volume! For today’s workout, you could challenge yourself by doing all 300 meters (around :75-:90) on the rower at a faster pace than you would typically hold. You could push your pace on the sit ups, trying not to take a break. And for certain, today is a great opportunity to PRACTICE double unders! Ninety dubs will typically take :90-2:00, so give yourself the same amount of time to do attempts or as many doubles as you can. Target 3 rounds.

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“I’m Irish Don’t Kiss Me”

WOD GUIDANCE & GOALS
Happy St. Patty’s Day!! With your dumbbell or kettlebell, complete 20 total snatches (10 per side), alternating arms. Then lunge with the weight overhead in your right hand. For the goblet squats, keep your weight held in the front rack position. Lunge back with the weight overhead and in your left hand and complete the interval with another 20 snatches. You’ll rest 2 minutes between rounds so push your pace! Target 4 minutes per round.

Post Intervals to Comments. Compare Scores HERE.