“Gucci”

40-30-20-10-5 Calorie Row
25-20-15-10-5 Knee Ups

25-20-15-10-5 Calorie Row
25-20-15-10-5 Leg Lifts

WOD GUIDANCE & GOALS
Get ready to manage your grip! For the first three rounds, row at a moderate pace (800+ cals/hour) to complete 50 cals in 4-5 minutes, 40 cals in 3-4 minutes, and 30 calories in 2-3 minutes. Go faster for the 20 and 10 cal rounds. Scale calories to meet the stimulus. For the toes to bar, strategically break sets into 5 rep intervals, .Take a quick shake out before the next set. This will keep your grip and hip flexors from going to failure. Spend no more than two minutes on both the first and second round of toes to bar. Target 18 minutes.

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“When I Do”

12 Rounds
100 Meter Run
6 Front Squats
100 Meter Run
6 Burpees

Weight: 115/75

12 Rounds
100 Meter Run
6 Front Squats
100 Meter Run
6 Burpees

Weight: 75/55

9 Rounds
100 Meter Run
6 Front Squats
100 Meter Run
6 In+Outs

Weight: 55/35

WOD GUIDANCE & GOALS
It’s a Rise-N-Grind on a Thursday! Start at a moderate pace. Not a sprint but also not conversation pace. Run into the gym, and immediately pick up your barbell for 6 front squats. Keep squats unbroken every round (it’s only 6!) Then back out the door for the same moderate pace. Run back to your bar to complete your burpees in around :30. Each round will take 2:00-2:30 with a target time of 25 minutes (30 min cap.)

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“Not Here to Make Friends”

AMRAP 15
10 Box Jump Overs
15/12 Calorie Bike
20 Meter Walking Lunge

Height: 24/20

AMRAP 15
10 Box Step Overs
12/9 Calorie Bike
20 Meter Walking Lunge

Height: 24/20

AMRAP 15
10 Box Step Ups
9/6 Calorie Bike
20 Squats

Height: 20″

WOD GUIDANCE & GOALS
Legs on legs on legs! Box jump or step overs will take around :30-:45, the 15/12 calorie bike will take around one minutes, and the twenty meter walking lunge :45-:60. Remember to OVERJUMP your first box jump over after the lunges!! Try to keep the same moderately-uncomfortable pace for all fifteen minutes. Target 4-5 rounds.

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“Gonna Work It Out”

10-9-8-7-6-5-4-3-2-1
Chest to Bars
Power Clean

Weight: 155/105

10-9-8-7-6-5-4-3-2-1
Pull Ups
Power Clean

Weight: 115/75

10-9-8-7-6-5-4-3-2-1
2 x Ring Rows
Power Clean

Weight: 75/55

WOD GUIDANCE & GOALS
SImple and effective! If you are proficient at chest to bars, you may want to do every round unbroken. If they’re a work in progress, break each set just over half way until you reach the set of five or four. To save your grip for the pull ups, break the power cleans from the beginning into two sets until the set of five then try to go unbroken. Target sub 10 minutes.

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STRENGTH
Press
5×5, across
75-80%

STRENGTH
Press
5×5, across
75-80%

STRENGTH
Press
5×5, across
75-80%

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you work up to a 7.5-8/10 effort for your strict press working sets. Remember to keep your legs locked! Then for the metcon, choose a heavier kettlebell for the eye-height swings, and push your pace on the 200’s (:45-:60.) Target 5 rounds.

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“Apples + Oranges”

With a Partner
400 Sit Ups
200 Calorie Bike

With a Partner
400 Sit Ups
150 Calorie Bike

With a Partner
200 Sit Ups
100 Calorie Bike

WOD GUIDANCE & GOALS
With a buddy, divide the sit ups and bike however you’d like! The catch is only one person can work at a time. While partner A works, partner B must rest. One option could be you and your partner switch working every :45-:60. Another option could be each of you does 10 rounds of 20 sit ups and 10 calorie bike, switching off every round so you get bigger rests (that also means faster intervals!) Target 25 minutes.

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“Filthy 50”

50 Box Jumps, 24″
50 Jumping Pull Ups
50 Kettlebell Swings
50 Walking Lunges
50 Knees to Elbow
50 Push Press
50 Good Mornings
50 Wall Balls
50 Burpees
50 Double Unders

Weight: 35, 45/35, 20/14

50 Box Jumps, 20″
50 Jumping Pull Ups
50 Kettlebell Swings
50 Walking Lunges
50 Knee Ups
50 Push Press
50 Good Mornings
50 Wall Balls
50 Burpees
15 Attempts

Weight: 26, 35/26, 14/10

30 Step Ups 24″
30 Jumping Pull Ups
30 Kettlebell Swings
30 Walking Lunges
30 Tuck Ups
30 Push Press
30 Good Mornings
30 Wall Balls
30 Burpees
60 Single Unders

Weight: 26/18, 35/25, 10/6

WOD GUIDANCE & GOALS
A crowd favorite! You will spend around 2-3 minutes on every movement of the filthy 50. If you know a movement will take longer for you to complete 50 reps, scale to 30 reps to meet the time domain. Try to move quickly through the first 7 movements, then the workout begins at the wall balls. Target 20-25 minutes. There is a 30 minute cap.

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“Open 23.3”

AMRAP 12
5 Wall Walks
50 Double Unders
15 Snatches

Weight: 95/65

AMRAP 12
3 Wall Walks
15 Attempts
15 Snatches

Weight: 75/55

AMRAP 12
40 Plank Taps
75 Single Unders
15 Hang Snatches

Weight: 55/35

WOD GUIDANCE & GOALS
We’re mixing things up for our general population! Instead of increasing snatch weight, decreasing the rep scheme, adding time, AND increasing difficulty, we’re keeping things simple by sticking with the original triplet! You’ll have twelve minutes to complete as many rounds as you can of five wall walks (around :60-:75), fifty double unders (:60 at most), and 15 snatches at a light weight (:45-:60). Break snatches into three sets, 6/5/4, to save your shoulders. Target 5 rounds.

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“Two Tickets”

25-20-15-10
Back Squat
Push Jerk

Weight: 95/65

25-20-15-10
Back Squat
Push Jerk

Weight: 75/55

20-15-10-5
Back Squat
Push Jerk

Weight: 55/35

WOD GUIDANCE & GOALS
Weightlifting couplet! Start with the barbell on the floor, then clean and press it overhead to get it to the back rack position. Choose a weight you can safely get overhead onto your back, and a weight that you can squat for 25 reps, and jerk for 10 reps, before having to break. Target 10 minutes.

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“Jail”

3-6-9-12-15-18-21
HR Push Ups
Toes to Bar
*run 100m after every round

3-6-9-12-15-18-21
HR Knee Push Ups
Knee Ups
*run 100m after every round

3-6-9-12-15-18
HR Knee Push Ups
Leg Lifts
*run 100m after every round

WOD GUIDANCE & GOALS
The first 3 rounds it will feel like you’re always running. Then the last 3-4 rounds the run will be the rest. Try to keep the push ups and toes to bar unbroken as long as possible, then start breaking the sets into thirds rounds 15-21. Target 12-15 minutes.

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