“Hi, Hey”

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to a heavy single rep or even a new 1 rep max push press! Focus on using your hips and legs to facilitate your press. Timing and speed are key. Record your heaviest successful rep.

Post Weight + Time to Comments.

“Don’t Go Mad”

5 Rounds
10 Deadlifts
5 Muscle Ups

Weight: 275/185, 225/155, 185/135, 155/105, 135/95

5 Rounds
10 Deadlifts
5 Chest to Bar

Weight: 225/155, 185/135, 155/105, 135/95, 115/75

5 Rounds
10 Deadlifts
5 Strict Pull Up

Weight: 155/105, 135/95, 115/75, 95/65, 75/55

WOD GUIDANCE & GOALS
Can you do your deadlifts unbroken? Your muscle ups? The entire couplet?! You’ll find out! Choose weights for your deadlifts that start heavy, however you can do every round (even the first round) unbroken. Do the muscle ups unbroken for as long as possible, then break into sets of 3 and 2, or fast singles. Target 10-15 minutes.

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“Virtual”

4 x AMRAP 3
300 Meter Run
Max Thrusters
Rest 2 Minutes

Weight: 115/75

4 x AMRAP 3
300 Meter Run
Max Thrusters
Rest 2 Minutes

Weight: 95/65

4 x AMRAP 3
200 Meter Run
Max Thrusters
Rest 2 Minutes

Weight: 75/55

WOD GUIDANCE & GOALS
In 3 minutes, run 300 meters at a moderately fast pace (1:30) and in the remaining time do as many thrusters as possible. Choose a weight for the thrusters that you can cycle for 10 consecutive reps before having to break. Target 15 reps per round.

Post Total Reps to Comments. Compare Scores HERE.

“We Ready”

20 Rounds
10 Calorie Bike
6 DB Snatch
5 Sit to Stands

Weight: 50/35

20 Rounds
8 Calorie Bike
6 DB Snatch
5 Sit to Stands

Weight: 35/20

20 Rounds
6 Calorie Bike
6 DB Snatch
3 Sit to Stands

Weight: 25/15

WOD GUIDANCE & GOALS
YES, 20 rounds! Bike the 10 calories in :45 or less (scale to meet this time domain), then complete 6 db snatch (alternating arms 3/3 reps) in around :30, and complete each round with five sit to stands (:30-:45). Target 35 minutes.

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“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.

Post Total Rounds to Comments. Compare Scores HERE.

“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.

Post Time to Comments. Compare Scores HERE.