“#smashingceilings”

4 Rounds
6 Hang Squat Cleans
12 Burpees
18/15 Cal Bike
24 Double Unders

Weight: 165/115

4 Rounds
6 Hang Squat Cleans
12 Burpees
15/12 Cal Bike
8 Attempts

Weight: 125/85

4 Rounds
6 Hang Squat Cleans
9 Burpees
12/9 Cal Bike
32 Single Unders

Weight: 95/65

WOD GUIDANCE & GOALS
Choose a weight for the hang squat cleans that you can cycle for 2-3 reps before having to break. Move at a moderate pace on the burpees, then complete your bike calories in :75 or less.  Do big sets of dubs/singles. Target 20 minute

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“Trenches”

AMRAP 8
20 DB Lunges
20 DB Snatch
-Run 800 Meters-
AMRAP 8
10 Double Jump In+Outs
20 DB Snatch
-Run 800 Meters-

Weight: 50/35

AMRAP 8
20 DB Lunges
20 DB Snatch
-Run 800 Meters-
AMRAP 8
10 Double Jump In+Outs
20 DB Snatch
-Run 800 Meters-

Weight: 35/20

AMRAP 8
20 DB Lunges
20 DB Snatch
-Run 600 Meters-
AMRAP 8
10 Double Jump In+Outs
20 DB Snatch
-Run 600 Meters-

Weight: 25/15

WOD GUIDANCE & GOALS
With a dumbbell held in the rack position, complete 20 total lunges. Then complete 20 total snatches, alternating arms. The first round should be unbroken for both movements. Target 3-4 rounds for the first AMRAP 8. At the 8 mark, immediately run 800 meters, with the intent to finish around 4 minutes. At the 13 minute mark you will start the second AMRAP 8. Complete 10 lateral in + outs with a double jump over your dumbbell, then another 20 alternating dumbbell snatches. Target 3+ rounds. At the end of the second AMRAP 8, immediately run 800 meters with a target of 4 minutes.

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“I Glow”

5 Rounds
5 Bar Muscle Ups
10 Deadlifts
20 Sit Ups

Weight: 255/165

5 Rounds
5 Chest to Bars
10 Deadlifts
20 Sit Ups

Weight: 185/135

5 Rounds
5 Pull Ups
10 Deadlifts
15 Sit Ups

Weight: 135/95

WOD GUIDANCE & GOALS
Choose a difficult upper-body-pulling movement for the 5 bar muscle ups. You can do five quick singles, all five in a row, or break into sets of 3 and 2 reps. For the deadlifts, choose a weight you can do 10 reps unbroken if you were fresh. During the workout, do sets of 6 and 4, or 4,3 and 3. The sit ups are the rest. Do the sets of twenty unbroken and catch your breath here. Target 15 minutes.

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“Ellios”

With a Partner
AMRAP 20
50 Kettlebell Swings
50 Goblet Squats
50 Burpees
200 Meter Run

Weight: 53/35

With a Partner
AMRAP 20
50 Kettlebell Swings
50 Goblet Squats
50 Burpees
200 Meter Run

Weight: 35/26

With a Partner
AMRAP 20
50 Kettlebell Swings
50 Goblet Squats
50 Burpees
200 Meter Run

Weight: 26/18

WOD GUIDANCE & GOALS
With a partner, divide reps however you’d like. If partner 1 wants to do 30 kettlebell swings in a row, let them! Be sure to take on a set of reps you can handle without completely gassing yourself out for the next movement. One strategy is to do the swings 25/25, the goblet squats in 15/15, 10/10, and the burpees in fast sets of five. The 200 meter run is TOGETHER! Target 2-3 rounds

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“Kid Cuisine”

25-20-15-10
Calorie Bike
Handstand Push Up
Double Under

25-20-15-10
Calorie Bike
Abmat Handstand Push Up
12-9-6-3
Attempts

20-15-10-5
Calorie Bike
DB Press
50-40-30-20
Single Under

WOD GUIDANCE & GOALS
Hold rpms at 55-60 or above to complete your designated calories in 2-3 minutes for the first and second intervals. For the last two rounds target 1-2 minutes per interval. The handstand push ups are kipping to the floor, or strict to abmats. Do smaller sets with quick breaks or one big set then chip away. Try for big sets of double unders. Target 12-15 minutes

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“Who Run the World, Girls”

50-40-30-20
Calorie Row
Wall Balls
*10 sit to stands at the end of each round

Weight: 20/14

40-30-20-10
Calorie Row
Wall Balls
*10 sit to stands at the end of each round

Height: 14/10

30-20-10-5
Calorie Row
Wall Balls
*5 sit to stands at the end of each round

Weight: 10/6

WOD GUIDANCE & GOALS
Start the row at a moderate pace (1200/900 cal per hour) and do half the wall ball reps before breaking. Once you break the wall balls chip away at them in sets of 10 reps. The last two rounds, pick up your pace on the row and try to go unbroken on the wall balls. At the end of every set (yes, you end with sit to stands), do sit to stands and use them as your “rest”. Target 20 minutes.

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“Good, Busy”

WOD GUIDANCE & GOALS
TECHNIQUE DAY! Coaches will breakdown the power clean and you’ll then have twelve minutes to build to a heavy set of three reps. Reps do not have to be touch and go. Record your heaviest triple. For the metcon, you’ll use 80% of your triple for the sets of five in the workout. Keep these reps touch and go. Complete the hand-release push ups in as big of sets as possible, then push your pace on the 200 meter run (around :45-:60). Target 10 minutes to complete the metcon.

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STRENGTH
Back Squat
5×5, across
at 75%

STRENGTH
Back Squat
5×5, across
at 75%

STRENGTH
Back Squat
5×5, across
at 75%

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 75% of your 1 rep max and you’ll remain at the same weight for all five sets of five. The weight should feel heavy reps four and five, without any failed sets. For the metcon, complete the toes to bar and box jumps in about two minutes, leaving one minute to recover before the next set. Break toes to bar into four sets of five, or a set of ten then two fast sets of five, and move quickly on the box jumps. Record your intervals.

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“Would’ve, Should’ve, Could’ve”

70 KB Swings
10 Burpees
200 Meter Run
60 Sit Ups
10 Burpees
200 Meter Run
50 Lunges
10 Burpees
200 Meter Run
40 Push Ups
10 Burpees
200 Meter Run
30 Ring Rows
10 Burpees
200 Meter Run

Weight: 53/35

70 KB Swings
10 Burpees
200 Meter Run
60 Sit Ups
10 Burpees
200 Meter Run
50 Lunges
10 Burpees
200 Meter Run
40 Knee Push Ups
10 Burpees
200 Meter Run
30 Ring Rows
10 Burpees
200 Meter Run

Weight: 35/26

60 KB Swings
10 Burpees
100 Meter Run
50 Sit Ups
10 Burpees
100 Meter Run
40 Lunges
10 Burpees
100 Meter Run
30 Push Ups
10 Burpees
100 Meter Run
20 Ring Rows
10 Burpees
100 Meter Run

Weight: 26/18

WOD GUIDANCE & GOALS
Time to Grind! Choose a weight for the swings that you hold onto for at least 20 reps before having to take a break. Try to do the 70 swings in a set of 30, 20 and 20 reps. Then do ten burpees (catch your breath here) and run 200 meters. You’ll do the burpees and run after every new movement. Keep a continuous and consecutive pace on the sit ups and lunges, then chip away at the push ups and ring rows in sets of 5-10 reps. Target 25 minutes.

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