“Rumble”

5 Rounds
20 DB Snatch
10 Chest to Bars
40 Sit Ups

Weight: 50/35

5 Rounds
20 DB Snatch
10 Pull Ups
40 Sit Ups

Weight: 35/20

5 Rounds
14 DB Snatch
10 Ring Rows
20 Sit Ups

Weight: 25/15

WOD GUIDANCE & GOALS
Alternating arms, complete 20 total db snatches unbroken (:60). Then chip away at chest to bar pull up in sets of 3-5 reps. If you cannot connect chest to bars, scale the number of reps to 5 or do chin over bar pull ups. Pull ups should take no longer than :45-:60. Then push your pace for the 40 sit ups (:60-:90). Record your total time. Target 15 minutes

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“Dream”

50/40 Calorie Bike
40 Russian Kettlebell Swings
30 Pistols
20 Burpee Box Jumps
30 Pistols
40 Russian Kettlebell Swings
50/40 Calorie Bike

40/30 Calorie Bike
40 Russian Kettlebell Swings
30 Assisted Pistols
20 Burpee Step Ups
30 Assisted Pistols
40 Russian Kettlebell Swings
40/30 Calorie Bike

30/20 Calorie Bike
40 Russian Kettlebell Swings
30 Close Stance Squats
20 Burpee Step Ups
30 Close Stance Squats
40 Russian Kettlebell Swings
30/20 Calorie Bike

WOD GUIDANCE & GOALS
The bike is the “buy-in” to the workout. Complete calories around 4 minutes, targeting 55+ rpms. Choose a heavier weight for the Russians swings. Do 15-20 reps, take a quick break, then complete the set. For the pistols, alternate legs for 30 total reps. Scale pistols  by using a medball or box under your butt, doing step downs from a box or close stance squats. Pick a steady, uncomfortable pace for the burpee box jumps. Once you complete the burpee box jumps, push your pace on the way back up the ladder especially on the final bike. Target 18 minutes.

Post Time to Comments. Compare Scores HERE.

“Who Are You”

4 Rounds
20 Meter Broad Jumps
40 Meter Bear Crawl
80 Meter DB OH Carry
160 Meter Lunges
400 Meter Suitcase Carry

Weight: 50/35

4 Rounds
20 Meter Broad Jumps
40 Meter Bear Crawl
80 Meter DB OH Carry
160 Meter Lunges
400 Meter Suitcase Carry

Weight: 35/20

4 Rounds
10 Meter Broad Jumps
20 Meter Bear Crawl
40 Meter DB OH Carry
80 Meter Lunges
200 Meter Suitcase Carry

Weight: 25/15

WOD GUIDANCE & GOALS
We’re going LONG! The gym will have a 10 meter segment mapped out indoors for all of the movements above except for the 400m suitcase carry. Broad jump two lengths, bear crawl four lengths, carry a db overhead and walk/shuffle eight lengths (switching arms whenever you’d like), and then ditch the weight for the walking lunges (16 lengths). Then (again, switching hands whenever you’d like), suitcase carry your db 400 meters. Target 45 minutes (50 min cap).

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WOD GUIDANCE & GOALS
YES, another HEAVY DAY! Like Tuesday, coaches will help you build to a heavier percentage (80ish %) of your current 1 rep max front squat, and you’ll then build to a heavy single for seven sets. Only build if your range of motion, and mechanics are 100%!

Post Weight + Reps to Comments. Compare Scores HERE.

“Games 2a/2b…kinda”

0-3:00
400 Meter Run
Max Jerks
Rest 3:00-4:00
4:00-8:00
600 Meter Run
Max Jerks
Rest 8:00-10:00
10:00-15:00
800 Meter Run
Max Jerks

Weight: 155/105

0-3:00
400 Meter Run
Max Jerks
Rest 3:00-4:00
4:00-8:00
600 Meter Run
Max Jerks
Rest 8:00-10:00
10:00-15:00
800 Meter Run
Max Jerks

Weight: 125/85

0-3:00
300 Meter Run
Max Jerks
Rest 3:00-4:00
4:00-8:00
400 Meter Run
Max Jerks
Rest 8:00-10:00
10:00-15:00
600 Meter Run
Max Jerks

Weight: 95/65

WOD GUIDANCE & GOALS
Yes, this is a 2022 Games workout. HOWEVER there’s more time and the weight has been scaled down considerably for us mere mortals. In the time frame given, complete the designated meters as fast as possible (record your time). Target two minutes for the 400 meters, around three minutes for the 600 meters, and around four minutes for the 800 meters. You’ll be left with around one minute to complete as many jerks as possible. Choose a weight for the jerks that you can rep out for 7-10 reps before having to break. Record total time for all three running intervals, and total reps for the jerks.

Post Total Time + Reps to Comments. Compare Scores HERE.

“Give Us a Smile”

21-15-9
Bike
Toes to Bar
Box Jump

Height: 24/20

21-15-9
Bike
Knee Ups
Step Ups

Height: 24″

18-12-6
Bike
V-Ups
Step Ups

Height: 20″

WOD GUIDANCE & GOALS
Nothing makes you smile like a triplet that includes biking! Complete the first calorie bike in 2:00, the second in :90, and the third in :60. Break toes to bar sets into negative sets (8-7-6, 6-5-4, 4-3-2) to manage your grip and hip flexors. Take five seconds between sets to recover. Then move at a steady/moderate pace for the box jumps, “resting” on the step down. Target 15 minutes.

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“Looking For Trouble”

In teams of 3 complete
7500 Meter Row
1 – 500/400m
2 – :60 plank hold
3 – Rest

In teams of 3 complete
7500 Meter Row
1 – 500/400m
2 – :60 plank hold
3 – Rest

In teams of 3 complete
7500 Meter Row
1 – 500/400m
2 – :60 plank hold
3 – Rest

WOD GUIDANCE & GOALS
Teams!! Here’s how this is going to work… whoever is on the rower, is the timekeeper. Partner one will row 500 or 400 meters, while partner two planks for :60, and partner three is resting. Once partner one is done with their interval, partner two moves to a rest, partner three moves to the row and partner one starts a plank. Record the total time to complete 7500 meters. Target 30 minutes.

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“Deadlift”

7 x 1 reps, building

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 80% of your current 1 rep max deadlift, and you’ll then build in weight every single rep. Take at least :90 between lifts. Keep impeccable and uncompromising form throughout every lift. Record your heaviest successful weight.

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“Escapism”

WOD GUIDANCE & GOALS
On the four minute, do 7 1-arm db snatch on one side THEN do the other arm. Keep the 7 reps unbroken on your non-dominant arm, and complete the snatches in :60 or less. Jump laterally over your db for the burpees (:60) and choose a number of wall walks to do based on completing them within one minute. Each round will take about three minutes. Adjust reps to fit the above time domains. Record your intervals.

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“Hound Dog”

AMRAP 40
600 Meter Run
30 Cal Bike
60 Sit Ups

AMRAP 40
400 Meter Run
25 Cal Bike
60 Sit Ups

AMRAP 40
300 Meter Run
20 Cal Bike
40 Sit Ups

WOD GUIDANCE & GOALS
Yes, 40 minutes! From the very beginning find a moderate pace that you can maintain for 40 minutes. Run the 600 in 3-ish minutes, complete the bike in 2:00-3:00, and complete the sit ups in :90-2:00. Target 5-6 rounds.

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