“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

“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

Post Time to Comments.

“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).

Post Time to Comments.

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.

Post Time to Comments.