“Stumble”

EMOM 28
1 – 200 Meter Run
2 – 10 Sit to Stands
3 – 10 DB Push Press
4 – 20 Hollow Rocks

Weight: 50/35

EMOM 28
1 – 150 Meter Run
2 – 10 Elevated Sit to Stands
3 – 10 DB Push Press
4 – 20 Tuck Rocks

Weight: 35/20

EMOM 28
1 – 100 Meter Run
2 – 7 Elevated Sit to Stands
3 – 7 DB Push Press
4 – 20 Deadbugs

Weight: 25/15

WOD GUIDANCE & GOALS
Get ready to Grind! The 200 meter run will take the entire minute. Expect to be coming through the door right at 3,2,1 go for the sit to stands. Each sit to stand takes around :03-:04 to complete, so scale the reps to fit them in under :45. Choose a weight for the push press that you may have to put down at rep 5 or 6, then complete the set. Complete each EMOM with 20 hollow or tuck rocks. These will get spicy and you may have to break them in to 10 and 10 reps.

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“Die Alone”

40 Cal Bike
40 Deadlifts
4 Rope Climbs
30 Cal Bike
30 Hang Power Cleans
3 Rope Climbs
20 Cal Bike
20 Front Squats
2 Rope Climbs

Weight: 135/95

30 Cal Bike
40 Deadlifts
8 Strict Pull Ups
30 Cal Bike
30 Hang Power Cleans
8 Strict Pull Ups
10 Cal Bike
20 Front Squats
4 Strict Pull Ups

Weight: 115/75

20 Cal Bike
30 Deadlifts
8 Ring Rows
15 Cal Bike
20 Hang Power Cleans
6 Ring Rows
10 Cal Bike
10 Front Squats
4 Ring Rows

Weight: 75/55

WOD GUIDANCE & GOALS
From the start, keep a moderate pace the entire workout. On the bike hold 55+ rpms, which allows you to complete every 10 calories in 1 minute or less. Choose a weight for the deadlifts that you can string together for at least 15-20 reps before having to break. Then fly up the rope (:60) taking one or two breaths between reps. For the 30 hang power cleans, try to use the same weight that you did for the deadlifts. Break hang cleans into sets of 5-10 to manage your grip for later rope climbs. Again, move quickly on the rope. For the last round of 20 front squats, complete them in two sets of 10 or if you’re an animal try for one giant set of 20 reps! Target 20 minutes.

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“Jumpy”

AMRAP 16
16 Box Jumps
16 Knees to Elbow

Height: 24/20

AMRAP 16
16 Box Step Ups
16 Knee Ups

Height: 24″

AMRAP 16
16 Box Step Ups
16 Sit Ups

Height: 20″

WOD GUIDANCE & GOALS
Get ready for a lot of rounds! Each box jump (with a step down) takes around :03-:04 to complete. Use the step down to manage your pace and breath, and complete them in :45-:60. Break up the knees to elbow into four sets of four on the very first round. This will help to manage your grip and hip flexors. The knees to elbow will take around the same amount of time as the box jumps, until later rounds where you may have to break them up even more. When you get back to the box, OVER JUMP your first box jump. Your hip flexors will be SO taxed from pulling your legs up that jumping will be difficult. Target 6 rounds.

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WOD GUIDANCE & GOALS
Coaches will take you through a technique breakdown of the push jerk, which you’ll take from the lifting racks. Your focus today will be the “PUNCH UNDER.” Once the bar Is weightless, you’re actively punch under the bar to an extended elbow and shoulder position. THEN, you’ll stand the bar up overhead to finish the movement. Stay at a moderate weight to practice mechanics.

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“Angie”

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

75 Pull Ups
75 Push Ups
75 Sit Ups
75 Squats

50 Pull Ups
50 Push Ups
50 Sit Ups
50 Squats

WOD GUIDANCE & GOALS
100?! Yes, 100 reps of all four bodyweight movements. You must complete ALL of the pull ups before moving to the push ups, and ALL of the push ups before moving to sit ups, etc. If 100 reps sounds like too many of one movement, SCALE! For the pull ups and push ups, chip away at small manageable sets with short breaks. Do the sit ups in big sets (maybe even one continuous set) and squats move through at a steady pace. Target 20 minutes

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Row

3 x EMOM 10
6 Strokes
Rest 1 Minute
*10 damper

3 x EMOM 10
6 Strokes
Rest 1 Minute
*8 damper

3 x EMOM 10
6 Strokes
Rest 1 Minute
*6 damper

WOD GUIDANCE & GOALS
This. Is. Cool! On the minute, you’ll do 6 strokes on the erg at a 19 stroke rate, and the damper will be set to a ten! At the end of every EMOM 10, you’ll take a 1 minute rest and record your total meters. This will become more of a strength workout but on a rower!

Courtesy of TheTrainingPlan

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“Haul”

7 Rounds
7/7 DB Hang Clean+Jerk
14 V-Ups
14/11 Calorie Bike

Weight: 50/35

7 Rounds
7/7 DB Hang Clean+Jerk
14 Tuck-Ups
12/9 Calorie Bike

7 Rounds
5/5 DB Hang Clean+Jerk
10 Leg Lifts
9/6 Calorie Bike

Weight: 25/15

WOD GUIDANCE & GOALS
Per side, do 7 hang clean and jerks (unbroken) on your non-dominant side, then 7 on the other. V-ups are potent and will smoke your hip flexors and abs, so strategically break them into two sets (7 and 7 or 10 and 4.) Then on the bike push to complete the designated calories in :60 or less, or scale calories to meet the time domain. Target 16 minutes.

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“Knock Me Down”

AMRAP 30
200 Meter Run
10 Ring Row
10 Dips
15/12 Cal Bike
10 DB Thrusters
10 Burpees
Rest 1 Min

Weight: 50/35

AMRAP 30
200 Meter Run
10 Ring Row
10 Dips
12/9 Cal Bike
10 DB Thrusters
10 Burpees
Rest 1 Min

AMRAP 30
200 Meter Run
10 Ring Row
10 Dips
9/6 Cal Bike
10 DB Thrusters
10 Burpees
Rest 1 Min

Weight: 25/15

WOD GUIDANCE & GOALS
Target 5-6 rounds for this beauty! The 200 will take around :60, and the ring rows plus the dips will take around the same amount of time. YOU decide what kind of dips you’d like to do (ring, bench, box)! Then, spend no more than :75 on the bike. Scale calories to meet the stimulus. Choose dumbbells that are heavy, but round one you can do all 10 rep unbroken. In later rounds you may have to break the set into 6/4 reps. Push your burpee pace to complete them under a minute, and then REST!

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“Clarity”

WOD GUIDANCE & GOALS
Overhead squats require tremendous balance, and flexibility in both your shoulders and legs. If you’re rocking a pvc pipe or empty barbell today, awesome! You have the opportunity to improve your range of motion and form for the next time these are programmed! Coaches will help you work up to a light-moderate weight for your sets of ten. Reps 7-10 will start to get spicy! Record your weight.

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“Wish on an Eyelash”

5 Rounds
20/15 Calorie Row
20 DB Step Ups, 20″
Rest 2 Minutes

Weight: 50/35

5 Rounds
15/12 Calorie Row
20 DB Step Ups, 20″
Rest 2 Minutes

Weight: 35/26

5 Rounds
12/9 Calorie Row
14 DB Step Ups, 20″
Rest 2 Minutes

Weight: 25/15

WOD GUIDANCE & GOALS
Built in REST!! Complete the calorie row in :75 or less. Then, grab 1 dumbbell for the 20 step ups. Complete the step ups in :60, before you rest for two minutes! Each round will take about 2:00-2:30 minutes. Record TOTAL TIME!

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