“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.

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“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!

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“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.

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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.

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“Way Down”

With a Partner
5 Rounds
30 Calorie Bike
50 Toes to Bar
30 Russian DB Swings
20 Burpees

Weight: 53/35

With a Partner
5 Rounds
20 Calorie Bike
50 Knee Ups
30 Russian DB Swings
20 Burpees

Weight: 35/26

With a Partner
5 Rounds
20 Calorie Bike
40 Leg Lifts
20 Russian DB Swings
10 Burpees

Weight: 26/18

WOD GUIDANCE & GOALS
With a partner or your Valentine, share reps for every movement to complete the 5 rounds. The calorie bike will take around 2:00 to complete, target 55+ rpms. The toes to bar will take :60-:90, the kettlebell swings (consecutive sets) will take :45-:60, and the burpees around :60. Keep rounds consistent and target a sub 30 minute finish.

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FOR REPS
4 x AMRAP 2
20 1-Arm DB Clean+Jerks
Max DB Step Overs, 20″
Rest 1 Minute

Weight: 50/35

FOR REPS
4 x AMRAP 2
20 1-Arm DB Clean+Jerks
Max DB Step Overs, 20″
Rest 1 Minute

Weight: 35/30

FOR REPS
4 x AMRAP 2
14 1-Arm DB Clean+Jerks
Max DB Step Overs, 20″
Rest 1 Minute

Weight: 25/15

WOD GUIDANCE & GOALS
In a two minute interval, with one dumbbell from the floor, complete 20 alternating clean and jerks (you must stop at your shoulder then press overhead, no snatches.) Then, with the same dumbbell, do as many step up and overs as possible in the remaining time. You’ll have about half the time to do step overs, so target 15-20 step ups per round. Record total reps.

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“Cat Out of the Bag”

60-40-20
Calorie Row
Sit Up
Superman
Plank Taps

50-35-20
Calorie Row
60-40-20
Sit Up
Superman
Plank Taps

40-30-20
Calorie Row
50-35-20
Sit Up
Superman
Plank Taps

WOD GUIDANCE & GOALS
Get ready to WORK! Spend no more than 5 minutes on the first row, 4 minutes on the second row, and 3 minutes on the third row. Catch your breath, then push your pace on the sit ups. Each set of sit ups will take :90, :60 and :30, and same for the superman rocks/lifts. The plank taps are PER ARM, which means you’ll be holding a plank for :60, :45, and :30. Target 20 minutes.

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“Bull”

With a partner complete
2 Rounds:
200 Double Unders
50 Overhead Squats
50 Pull Ups
1 Mile Run

Weight: 135/95

With a partner complete
2 Rounds:
50 Attempts
50 Overhead Squats
25 Pull Ups (band)
1200 Meter Run

Weight: 115/75

With a partner complete
2 Rounds:
400 Double Unders
50 Front Squats
50 Ring Rows
800 Meter Run

Weight: 75/55

WOD GUIDANCE & GOALS
Grab a Buddy!! With your partner, break double unders, overhead squats and pull ups into any rep schemes you would like with one person working and the other resting. Try for bigger sets of double unders, sets of 10 overhead squats and sets of 5-10 pull ups. Break the run into 400 meters intervals. Target 30 minutes, with a 35 minute cap.

BULL
U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

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Sumo Deadlift
7×2, across
at 80%

WOD GUIDANCE & GOALS
Coaches will help you build to a heavy weight with NO touch and go reps. Pause at the bottom, reset your breath and set up position, then press through the floor with your feet and legs. Do not compromise your form for heavier weight!

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“Translate”

1-2-3..8-9-10-9-8…3-2-1
Burpee
Squat
Toe Tap per Side
12/9 Cal Bike

1-2-3..8-9-10-9-8…3-2-1
Burpee
Squat
Toe Tap per Side
12/9 Cal Bike

1-2-3..8-9-10-9-8…3-2-1
In+Out
Squat
Toe Tap per Side
9/6 Cal Bike

WOD GUIDANCE & GOALS
Let’s climb this ladder! Rounds 1-5 on the way up and down the ladder will move VERY quickly. Then rounds 6-10 will be the grind. The burpees take around :03-:05 each, the squats :02, and the toe taps (to a KB handle) :01 each. Push your pace on the bike to complete calories in :45 or less. Target 20-25 minutes.

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