“OMG”

With a Partner
2k Row
100 Burpee Pull Ups
100 Burpee Box Jumps, 20″
2k Row

With a Partner
1500 Meter Row
80 Burpee Pull Ups
80 Burpee Box Jumps, 20″
1500 Meter Row

With a Partner
1000 Meter Row
60 Burpee Jumping Pull Ups
60 Burpee Box Step Ups, 20″
1000 Meter Row

WOD GUIDANCE & GOALS
SWEAT-SESH! With your partner, switch every 500 meters to complete the 2k row. You will be capped at 10 minutes for each 2k row. Then for the burpees pull ups (and the burpee box jumps) break however you’d like. Coaches will suggest you break them into smaller sets (like 3 or 5) to keep the cycle time fast and transitions faster. Spend no more than 10 minutes on the burpee pull ups and no more than 8 minutes on the burpee box jumps. Target sub 40 minutes (there will be a 40 minute cap.)

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WOD GUIDANCE & GOALS
Accessory Day! For the tabata, choose a heavy db to place across your lap. Put your shoulders on a bench or on the floor, and for 20 seconds use your glute to lift the db to parallel. The next 20 seconds do an isometric hold at parallel. Keep repeating until you’ve completed 8 rounds. For the single arm press and rows, do one set of press on each arm then one set of rows on each arm. Take about a 2 min rest then repeat but for less rep. Stick with the same weight, and make it challenging. We’ll then complete accessory day with some abs!!

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“The Chief”

5 x AMRAP 3
3 Power Cleans
6 Push Ups
9 Squats
Rest 1 Minute

Weight: 135/95

5 x AMRAP 3
3 Power Cleans
6 Push Ups
9 Squats
Rest 1 Minute

Weight: 115/75

5 x AMRAP 3
3 Power Cleans
6 Push Ups
9 Squats
Rest 1 Minute

Weight: 75/55

WOD GUIDANCE & GOALS
Your mission for today’s workout is to move quickly! Choose a weight for the cleans that you can do for 3 reps unbroken, every round. As soon as you drop the bar, hit the floor for 6 push ups, and pop into the bottom of your squat (like a burpee) to begin the first rep of the 9 squats. The faster the transitions the more time you’ll have for full rounds. Yes, only FULL ROUNDS count today. Target 3+ rounds per AMRAP 3.

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“It’s Related”

4 Rounds
150 Meter Farmers Carry
30 Sit Ups
15/12 Calorie Bike

Weight: 53/35

4 Rounds
150 Meter Farmers Carry
30 Sit Ups
12/9 Calorie Bike

Weight: 35/26

4 Rounds
150 Meter Farmers Carry
20 Sit Ups
9/6 Calorie Bike

Weight: 26/18

WOD GUIDANCE & GOALS
Grippy Mc.Gripperson! Those farmer’s carries are going to add up. Make sure you hook grip the dumbbells to save your forearms. You’ll most likely break the 2-3 times. Throw your arms on the sit ups to pick up your pace and make up for any pauses on the farmer’s carry. The bike should take about :60 (no more than :75), scale calories to meet the time domain. Target 18 minutes.

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STRENGTH
Overhead Squat
3×3, building

FOR TIME
21-15-9 Toes to Bar
63-45-27 Double Unders
21-15-9 Overhead Squat

Weight: 95/65

STRENGTH
Overhead Squat
3×3, building

FOR TIME
21-15-9 Knee Ups
21-15-9 Attempts
21-15-9 Overhead Squat

Weight: 75/55

STRENGTH
Overhead Squat
3×3, building

FOR TIME
21-15-9 V-Ups
84-60-36 Single Unders
21-15-9 Front Squat

Weight: 65/45

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 80-85% of your 1 rep max (or effort) for the first working set of three reps. Then build by 3-5 percent for the remaining two sets. The weight will feel heavy for all three sets. If range of motion or mechanics falters, reduce weight and focus on form.

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“Not Quite Atalanta”

800 Meter Run
50 Handstand Push Ups
50 Pistols
50 Pull Ups
800 Meter Run

800 Meter Run
50 Abmat Handstand Push Ups
50 Assisted Pistols
50 Banded Pull Ups
800 Meter Run

600 Meter Run
30 DB Press
30 Lunges
30 Ring Rows
600 Meter Run

WOD GUIDANCE & GOALS
A VERY scaled version of the 2020 CF Games workout, Atalanta. For the runs, target 4-5 minutes, scale down meters to be within :30 of this goal. The handstands, pistols and pull ups are UNPARTITIONED. Complete all handstand push ups (w/abmat, bench or db press) before moving onto pistols. Start with a big set of push ups before chipping away with smaller sets and short breaks. The pistols (assisted, lunges or squats) alternate legs for a total of 50 reps. Find a steady pace on the pistols and try not to take any major pauses. The pull ups, like the handstand push ups, start with a bigger set then chip away with smaller sets and short breaks. Complete this workout by running the fastest 800 you can! Target 20 minutes.

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“Glad You’re Back”

18/15 Calorie Bike
30 DB Squat Cleans
18/15 Calorie Bike
30 DB Push Press
18/15 Calorie Bike
30 DB Front Squats

Weight: 50/35

15/12 Calorie Bike
30 DB Squat Cleans
15/12 Calorie Bike
30 DB Push Press
15/12 Calorie Bike
30 DB Front Squats

Weight: 35/20

12/9 Calorie Bike
20 DB Squat Cleans
12/9 Calorie Bike
20 DB Push Press
12/9 Calorie Bike
20 DB Front Squats

Weight: 25/15

WOD GUIDANCE & GOALS
This one is going to be A GRIND! Complete the allotted calories in :90-2:00. Then choose a TWO dumbbells that are heavy enough that you’re forced to break the squat cleans into sets of 5-10, same with the push press and front squats. Every db movement will take around 2:00-3:00 each to complete. Target 15-20 minutes.

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“Possible”

WOD GUIDANCE & GOALS
This is going to be AWESOME!! The first couplet, do quick step ups (12 total) then run six 50′ shuttles. Down and back on the shuttle is 1 rep. Target sub 8 minutes. When you complete the couplet, rest 1 minute. The second couplet is with the heavy slam balls that do not bounce. Twelve slams will take just under :60, and break push ups into smaller sets so your arms don’t burn out. Target sub 6 minutes. Again rest 1 minute between every workout. The third workout complete in around 6 minutes, the fourth in three minutes, and the last in two minutes. Target 30 minutes and record your TOTAL TIME!

Courtesy of Ibex

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“Settle In”

WOD GUIDANCE & GOALS
All the action today! On minute one, you’ll complete 5 hang power snatch at a moderate weight.  Choose a weight that you can cycle for all 5 reps unbroken every round. THEN, on the next minute row 15/12 calories in around :50 or less. Scale calories to fit this time domain.  Minute three, do 5 wall walks. They take about :10 each, scale to complete them in :50 so you have time to transition to the rower for minute four. Minute five you get a REST! Record your weight and any modifications.

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STRENGTH
Front Squat
5×3, building

FOR ROUNDS
AMRAP 12
Up Ladder by 2 Reps
4 Toes to Bar
4 KB Deadlifts

Weight: 70/53

STRENGTH
Front Squat
5×3, building

FOR ROUNDS
AMRAP 12
Up Ladder by 2 Reps
4 Knee Ups
4 KB Deadlifts

Weight: 53/35

STRENGTH
Front Squat
5×3, building

FOR ROUNDS
AMRAP 12
Up Ladder by 2 Reps
4 V-Ups
4 KB Deadlifts

Weight: 35/26

WOD GUIDANCE & GOALS
Heavy Day! Build to a moderately-heavy weight for the first set of three reps then slowly build on the remaining sets as long as your range of motion and form stay intact.  For all reps you should have to pause at the top to reset
your breath and midline. Then for the AMRAP 12, you’ll add two reps to the toes to bar and kb deadlifts every round. With the lower rep scheme, this is your opportunity to work on connecting or attempting toes to bar. The kb deadlift are with TWO kettlebells. Keep them on the outside of your feet, and as always set your back. Target the round of 16-18 reps.

Post Weight + Reps to Comments. Compare Scores HERE.