“Open 23.2”

AMRAP 15
5 Burpee Pull Ups
10 Shuttle Runs
Then
5 Minute to Establish
1 Rep Max Thruster

AMRAP 15
5 Burpee
10 Shuttle Runs
Then
5 Minute to Establish
1 Rep Max Thruster

AMRAP 15
5 Burpee
10 Shuttle Runs
Then
5 Minute to Establish
1 Rep Max Thruster

WOD GUIDANCE & GOALS
Steady Freddy wins the race! Find a steady and smooth pace on the burpee pull ups and on the shuttle runs. Maintain that pace throughout the entire fifteen minutes. Every round, you’ll add five burpee pull ups so from rep one you may want to do a kipping pull up to save your arms and legs for later rounds of the workout, and eventually for the thruster attempts. Wait, thrusters?! YUP! Immediately following the AMRAP 15 you get five minutes to establish a heavy thruster. The barbell must be lifted from the floor. Start with a guaranteed easy weight, then build by 5-10 pounds. You’ll get 4-5 attempts in the five minute time domain. Target the round of 25 burpees.

Post Total Reps + Time to Comments.

WOD GUIDANCE & GOALS
Complex Time! Coaches will help you break down the hang power snatch and power snatch. You’ll then do the complex 3 times at 4 different weights (Yes, that’s 12 complexes.) When it comes to technical lifts, mechanics/form ALWAYS trump adding more weight to your bar. Take the time to dial in your form rather than going heavier! Then as a fun little cash out (hehe), two minutes on the assault bikes for max calories! Target 30-60 cals.

Post Weights + Cals to Comments.

“Movie Scene”

AMRAP 15
Up Ladder by 2 Reps
2 Bar Muscle up
2 Shuttle Runs
4 Bar Muscle Up
4 Shuttle Runs
Etc.

AMRAP 15
Up Ladder by 2 Reps
4 Chest to Bars
2 Shuttle Runs
6 Chest to Bars
4 Shuttle Runs
Etc.

AMRAP 15
Up Ladder by 2 Reps
4 Strict Pull Ups
2 Shuttle Runs
6 Strict Pull Ups
4 Shuttle Runs
Etc.

WOD GUIDANCE & GOALS
Today’s workout is a great opportunity for you to practice a higher skilled upper-body-pulling movement. If you would like to practice banded bar muscle ups, chest to bars or linking kipping pull ups, today is the day! Start with two (or more) reps of the pulling movement, then two shuttle runs (1 shuttle is equal to 10 meters down and back.) Keep building by two reps, and target the round of 12

Post Reps to Comments.

“No Such Thing”

10 Deadlifts
20 Handstand Push Ups
30 Bar Facing Burpees
40 Sit Ups
50 Dumbbell Snatches
40 Sit Ups
30 Bar Facing Burpees
20 Handstand Push Ups
10 Deadlifts

Weight: 315/205, 50/35

10 Deadlifts
20 Abmat HS Push Ups
30 Bar Facing Burpees
40 Sit Ups
50 Dumbbell Snatches
40 Sit Ups
30 Bar Facing Burpees
20 Abmat HS Push Ups
10 Deadlifts

Weight: 225/155, 35/20

10 Deadlifts
15 Bench HS Push Ups
20Burpees
25 Sit Ups
30 Dumbbell Snatches
24 Sit Ups
20 Burpees
15 Bench HS Push Ups
10 Deadlifts

Weight: 165/115, 35/20

WOD GUIDANCE & GOALS
Oh yes, this one is going to be FUN! Start with a heavier deadlift. Choose a weight that forces you to rest after five reps, but not so heavy that you’re doing singles. Break the handstand push ups into 2-3 sets, quickly shaking out your arms between sets. The bar facing burpees will take the longest to cycle through (around 3 minutes.) Every set of 10 burpees, take :03-:05 to shake out your arms then continue with the set. To make up time for your burpees, speed up on your sit ups by throwing your arms forward. Find a moderate pace on the db snatches, facing a new direction every set of ten to help you keep track of what rep you’re on, but also to give your legs and arms a quick break. On your way back through the workout try to pick up your pace. Target 20 minutes.

Post Time to Comments.

“Californication”

WOD GUIDANCE & GOALS
Choose a weight for the squat cleans that you can cycle for 5-7 reps before having to take a break. You may want to start with smaller sets (like 3-5 reps) and take short breaks (step over the bar and go again). Then by the round of nine reps you could be doing fast single reps. The first two runs are your “rest” and the last run pick up your pace to stop the clock. Target 13-15 minutes.

Post Time to Comments. Compare Scores HERE.

“Like My Family”

AMRAP 20
5 Wall Walks
100 Meter Farmer’s Carry
20 V-Ups

Weight: 70/53

AMRAP 20
3 Wall Walks
100 Meter Farmer’s Carry
20 Tuck-Ups

Weight: 53/35

AMRAP 20
40 Plank Taps
100 Meter Farmer’s Carry
20 Leg Lifts

Weight:35/26

WOD GUIDANCE & GOALS
Let’s get upside down!! Spend about :60 on wall walks, taking one big breath at the start of every rep. Because this is an amrap challenge yourself to do all five reps. Then grab a heavy set of kettlebells for the farmer’s carry. You may have to take a quick grip break halfway through the 100 meters. Then chip away at the v-ups in sets of ten or quick sets of five. Target five rounds.

Post Rounds to Comments.

“Heart Attack”

10 Rounds
100 Meter Run
15 Wall Balls

Weight: 20/14

10 Rounds
100 Meter Run
15 Wall Balls

Weight: 14/10

7 Rounds
100 Meter Run
10 Wall Balls

Weight:10/6

WOD GUIDANCE & GOALS
YES, 10 rounds! Keep a moderate pace of the 100 meter runs, completing them in :30-:45 each. THEN, keep the wall balls unbroken as long as possible (:30-:45) per set. Target 15-20 minutes.

Post Time to Comments.

“Open 23.1”

AMRAP 14
60 Calorie Row
50 Toes to Bar
40 Wall Balls
30 Cleans
20 Muscle Ups

Weight: 20/14, 135/95

AMRAP 14
50 Calorie Row
50 Knee Ups
40 Wall Balls
30 Cleans
20 Chest to Bars

Weight: 14/10, 115/75

AMRAP 14
40 Calorie Row
40 Leg Lift
30 Wall Balls
20 Cleans
10 Pull Up + Dip

Weight: 10/6, 75/55

WOD GUIDANCE & GOALS
Chipper Time! Spend no more than 4-6 minutes rowing the 60 calories. The row is a buy into the workout, which means take it at a moderate pace, not all out. To save your abs and grip for cleans and muscle ups, do the toes to bar in sets of 10 reps. Do the wall balls in a set of 20 then two sets of 10 reps. The cleans can be done in sets of 3-5 and then fast singles. Leave yourself at least a minute for the muscle ups. Target getting to the muscle ups!

Post Reps to Comments. Compare Scores HERE.

“2022 AGQ WOD 5”

3 Rounds
50 Cal Row
15 Handstand Push Ups
50 Double Unders

3 Rounds
40 Cal Row
15 Abmat Handstand Push Ups
15 Attempts

3 Rounds
30 Cal Row
15 DB Seated Press
75 Single Unders

WOD GUIDANCE & GOALS
To complete the fifty calories in 3-4 minutes, keep your cal/hour split at 1000/800 cal/hour. Scale calories to meet the 3-4 minute time domain. Do the handstand push ups in three sets (6/5/4) or in two sets (10/5) to complete them in no more than 2:00. Then take a deep breath before completing the double unders in :60 or less. Target 18 minutes.

Post Time to Comments.

STRENGTH
Back Squat
5×5, across at 75-80%

FOR QUALITY
EMOM 10
1 – 5 Strict Dips
2 – 20 Sit Ups

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to a moderately heavy weight for the back squats. Reps four and five will feel like work for the first set, but not impossible or to failure. By sets four and five, reps two through five will feel like WORK! THEN, you get to practice strict dips and sit ups (fast!) on the minute. Range of motion is non-negotiable, so to scale, do less reps or use a band. Record your weight for squats, and any modifications you made for the EMOM.

Post Weight to Comments. Compare Scores HERE.