WOD GUIDANCE & GOALS
The first part of class, coaches will help you dial in your technique and mechanics for the power snatch. You’ll have 15 minutes to build to a heavy complex, or stay at a light weight to practice the movement. Then, for the metcon try finishing the sets of sit ups in :60-:75 and bike in :60. Target 10 minutes

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“Anti-Hero”

3 Rounds
10 Front Squats
100 Double Unders

Weight: 185/135

3 Rounds
10 Front Squats
30 Attempts

Weight: 155/105

3 Rounds
10 Front Squats
150 Single Unders

Weight: 115/75

WOD GUIDANCE & GOALS
Choose a HEAVY weight for the front squats, heavy enough that you have to break the sets of ten into two or more sets. Complete the front squats in no more than 2:00, and spend the same amount of time on the double unders. Target 12 minutes.

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“Just Keep Moving”

10 Rounds
6 Push Jerks
100 Meter Farmer’s Carry

Weight: 155/105, 70/53

10 Rounds
6 Push Jerks
100 Meter Farmer’s Carry

Weight: 115/75, 53/35

10 Rounds
6 Push Jerks
100 Meter Farmer’s Carry

Weight: 75/55, 35/26

WOD GUIDANCE & GOALS
Woo hoo 10 rounds!! Choose a weight for the push jerks that you can cycle for six reps unbroken for the first few rounds, then may have to break into two sets on the later rounds. Then choose a heavy weight for the farmer’s carry that you may have to break at the 50 meter mark. Target 15-20 minutes.

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“Maroon”

AMRAP 20
3 DB Shoulder to Overhead
6 Push Ups
9 Hang DB Cleans
12 Calorie Row
15 Sit Ups
18 Lunges

Weight: 50/35

AMRAP 20
3 DB Shoulder to Overhead
6 Push Ups
9 Hang DB Cleans
12 Calorie Row
15 Sit Ups
18 Lunges

Weight: 35/20

AMRAP 20
3 DB Shoulder to Overhead
6 Push Ups
9 Hang DB Cleans
12 Calorie Row
15 Sit Ups
18 Lunges

Weight: 25/15

WOD GUIDANCE & GOALS
Today is the day to try a heavier dumbbell weight, push ups from your toes, and all the calories on the rower. Choose a dumbbell weight for the shoulder to overhead, AND the hang cleans that you can do all sets unbroken for the entire workout. Do the push ups unbroken or in sets of three, and do the sit ups and lunges in continuous sets. Push your pace on the rower (800 cal/hour) to complete 12 cals in around :60. Target 5-6 Rounds.

Inspired by Ibex

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WOD GUIDANCE & GOALS
Technique AND a heavy day! Coaches will help you breakdown the proper technique and mechanics for the clean complex. Start the seven rounds at a moderate weight (60-65% 1 rep max clean and jerk), and on the two minute try to build in weight. Do not increase your weight unless the movement looks flawless! THEN, you’ll transition to the racks and build to a heavy front squat complex. Yes, that says “to parallel” for the first two squats, then you’ll squat below parallel for the second two. Post weights for both the complex and the front squat.

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“Lavender Haze”

0-2:00
8 DB Front Squats
2 Burpee Box Jump Overs, 20″
2:00-4:00
8 DB Front Squats
4 Burpee Box Jump Overs
*add 2 burpee box jump overs every two minutes

Weight: 50/35

0-2:00
8 DB Front Squats
2 Burpee Box Step Overs, 20″
2:00-4:00
8 DB Front Squats
4 Burpee Box Step Overs
*add 2 burpee box step overs every two minutes

Weight: 35/20

0-2:00
5 DB Front Squats
2 In+Out Box Step Overs, 20″
2:00-4:00
5 DB Front Squats
4 In+Out Box Step Overs
*add 2 in+out box step overs every two minutes

Weight: 25/15

WOD GUIDANCE & GOALS
At “3,2,1 GO” you’ll perform eight db front squats then two burpee box jump overs. In the remaining time, you get to rest! From the beginning do not go out guns blazing, by the round of 10 burpee box jump overs, you should still feel in control of your breathing. The goal is to get to 20 burpee box jump overs. If you cannot complete the designated reps within the two minute time frame, take a round off then start over at 2 reps. Record highest number of burpee box jump overs.

Courtesy of SP

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“Rowing Tosh”

With a Partner
3 Rounds Each
250-500-750 Meter Row

With a Partner
3 Rounds Each
250-500-750 Meter Row

With a Partner
3 Rounds Each
200-400-600 Meter Row

WOD GUIDANCE & GOALS
Grab a buddy and buckle up cuz you’re in for a fun one! Here’s how you’re going to attack this workout, Partner 1 completes the 250m, then partner 2 will do the same. Partner one then moves to 500m, followed by partner 2. Then 750m for both athletes. Repeat this process two more times. Target 40 minutes

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“Shivers Down Your Spine”

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to 75% of your 1 rep max press. The press does not involve any leg or hip drive, so when you’re building to your working weight, remember 1-2 pounds makes a HUGE difference. Build slowly! THEN, for the metcon, bike at a moderate pace (55+ rpm) completing the calories in 2 minutes or less, and the run around two minutes. Target 12 minutes.

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“Won’t Back Down”

15-12-9-6-3
Power Snatch
Strict Pull Up

Weight: 115/75

15-12-9-6-3
Power Snatch
Banded Strict Pull Up

Weight: 75/55

15-12-9-6-3
Power Cleans
Ring Rows

Weight: 75/55

WOD GUIDANCE & GOALS
This one is going to be FAST! For the power snatches, choose a weight you can cycle for at least 6 snatches on the set of 15 before having to take a quick break. Then complete the set in another five then four reps. If you’re a pull up ninja, break the reps like the snatches, OR if they’re a difficult movement for you, break them into sets of three from the beginning. For the 12 snatches, break them into sets of 5,4 and 3 reps, then try to do the sets of 9 and 6 in two quick sets. Target sub 10 minutes.

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