“Farmer Refuted”

800 Meter Run
21 Wall Balls
21 Toes to Bar
600 Meter Run
18 Wall Balls
18 Toes to Bar
400 Meter Run
15 Wall Balls
15 Toes to Bar
200 Meter Run
12 Wall Balls
12 Toes to Bar

Weight: 20/14

800 Meter Run
21 Wall Balls
21 Knee Ups
600 Meter Run
18 Wall Balls
18 Knee Ups
400 Meter Run
15 Wall Balls
15 Knee Ups
200 Meter Run
12 Wall Balls
12 Knee Ups

Weight: 14/10

600 Meter Run
18 Wall Balls
18 Leg Lifts
400 Meter Run
15 Wall Balls
15 Leg Lifts
200 Meter Run
12 Wall Balls
12 Leg Lifts
100 Meter Run
9 Wall Balls
9 Leg Lifts

Weight: 10/6

WOD GUIDANCE & GOALS
Run the 800 at a moderate pace, coming in the door at around 4 minutes. From the door to your wall ball, catch your breath so you’re ready to pick up your medball. Do the wall balls unbroken or in two sets (15/10 or 11/10.) Do the toes to bar in 2-3 sets (8/7/6 or 15/6.) With each run try to speed up and with every set of wall balls try to go unbroken. Target 18 minutes.

Post Time to Comments. Compare Scores HERE.

“Mallrat”

21-18-15-12-9-6-3
KB Swings
KB Sumo-Deadlift High Pull
Box Jump Overs, 20″

Weight: 53/35

21-18-15-12-9-6-3
KB Swings
KB Sumo-Deadlift High Pull
Box Step Overs, 24″

Weight: 35/26

18-15-12-9-6-3
KB Swings
KB Sumo-Deadlift High Pull
Box Step Overs, 20″

Weight: 26/18

WOD GUIDANCE & GOALS
Choose a weight for the kettlebell that you consider to be on the lighter side. The rounds of 21, 18 and 15, purposefully break the swings and sdhp into two sets to save your grip. Keep a steady pace on the box jump overs, pushing the last few rounds. Target 15 minutes.

Post Time to Comments.

“Broken Bicycle”

10 Rounds of
AMRAP 1
Bike for Cals
Rest 3 Min

WOD GUIDANCE & GOALS
Get uncomfortable! Goal is to keep your RPM at 60+ and be consistent from round to round. You’ll have plenty of time to recover so don’t be afraid to push!

Post Total Cals to Comments. Compare Scores HERE.

“Smart Out There”

STRENGTH
Clean Complex
Hang Squat + Squat
3 sets at 70, 75, 80, 85%

FOR QUALITY
EMOM 12
1 – 5-10 strict pull ups
2 – 15-20 HR Push Ups
3 – Plank Hold
4 – REST!

STRENGTH
Clean Complex
Hang Squat + Squat
3 sets at 70, 75, 80, 85%

FOR QUALITY
EMOM 12
1 – 5-10 Banded Strict Pull Ups
2 – 15-20 HR Knee Push Ups
3 – Plank Hold
4 – REST!

STRENGTH
Clean Complex
Hang Squat + Squat
3 sets at 70, 75, 80, 85%

FOR QUALITY
EMOM 12
1 – 5-10 Ring Rows
2 – 15-20 Bench Push Ups
3 – Plank Hold
4 – REST!

WOD GUIDANCE & GOALS
LOVE a good complex! Coaches will help you break down the technique to perform one hang squat clean plus a squat clean. You’ll gradually build to a moderate effort (7/10) and do the complex three times at four different weights. If your form starts to break down, decrease your weight and dial it back in. Record your weights.

Then for QUALITY, spend no more than :30-:40 doing strict pull ups on minute one of the EMOM. Minute two, spend no more than :30-:40 on hand release push ups. And minute three hold a plank (elbows or hands) for the entire minute. Range of motion is EVERYTHING both the pull ups and push ups. Record the reps that you chose to complete for pull ups and push ups.

Post Weight + Mods to Comments.

“Fight Folks”

10 Rounds
100 Meter Farmer’s Carry
200 Meter Run

Weight: 70/53

10 Rounds
100 Meter Farmer’s Carry
200 Meter Run

Weight: 53/35

7 Rounds
100 Meter Farmer’s Carry
200 Meter Run

Weight: 35/26

WOD GUIDANCE & GOALS
Shuffle the kettlebells at least 50 meters before taking a strategic break to rest to your grip. Then shuffle them back to the start. The faster you move, the less your grip is taxed. Then, feeling light as a feather, sprint 200 meters in :60 or less. Target 25 minutes.

Post Time to Comments.

“Open 20.1”

10 Rounds
8 Power Snatch
10 Bar Facing Burpees

Weight: 95/65

10 Rounds
8 Power Snatch
10 Lateral Burpees

Weight: 75/55

10 Rounds
8 Power Snatch
10 Burpees

Weight: 55/35

WOD GUIDANCE & GOALS
Choose a weight for the power snatches, that you can cycle for 8 reps unbroken, for at least the first few rounds of the workout. Try to complete the snatches in :30 or less. Then chip away at the bar facing burpees. Complete the burpees in :60-:75. Target 15 minutes.

Post Time to Comments. Compare Scores HERE.

“DB Linda with a Twist”

10-9-8-7-6-5-4-3-2-1
Deadlift
Floor Press
Hang Squat Clean
Calorie Bike

Weight: 50/35

10-9-8-7-6-5-4-3-2-1
Deadlift
Floor Press
Hang Squat Clean
Calorie Bike

Weight: 35/20

8-7-6-5-4-3-2-1
Deadlift
Floor Press
Hang Squat Clean
Calorie Bike

Weight: 25/15

WOD GUIDANCE & GOALS
Choose dumbbells that feel heavy! The deadlifts will be the easiest lift.  Break the floor press and hang cleans in half. Notice that the hang cleans are SQUAT cleans. Last time we did hang power cleans which tend to be a bit easier than squat. Complete each round with a sprint on the bike! Target 16 Minutes.

Post Time to Comments. Compare Scores HERE.

“Oh Lordy…kinda”

8 x AMRAP 3
400 Meter Run
Max Hollow Rocks
Rest 1 Minute

8 x AMRAP 3
400 Meter Run
Max Tucked Rocks
Rest 1 Minute

8 x AMRAP 3
200 Meter Run
Deadbug Hold
Rest 1 Minute

WOD GUIDANCE & GOALS
Last time we did a similar workout we were at home doing zoom workouts!! So, let’s spice this workout up by running outside for 400m (2:00 or less) and then completing as many hollow rocks as possible. Scale the run to meet the time domain and target 20-30 rocks per round. Record total reps.

Post Total Reps to Comments.

WOD GUIDANCE & GOALS
Heavy Day AND a time trial?! Best. Day. Ever. You’ll start with a moderate weight push press (reps 3-5 get spicy), that you’ll hold across for five sets of five. THEN, you’ll hunker down for a 2k row time trial. Try to complete the 2k between 7-8. minutes. If you know you’ll take longer, scale to 1600m or 1200m. The goal should be to maintain the same 500m split throughout, until the last 200m where you’ll then sprint.

Post Weight + Time to Comments. Compare Scores HERE.and HERE