“The Business”

AMRAP 17
7 Hand-Release Push Ups
21 KB Swings
14 KB Step Ups, 20″
21 Toes to Bar
7 Box Jumps, 20″

Weight: 53/35

AMRAP 17
7 Knee Push Ups
21 KB Swings
14 KB Step Ups, 20″
21 V-Ups
7 Step Ups, 20″

Weight: 35/26

AMRAP 17
7 Bench/Box Push Ups
21 KB Swings
14 KB Step Ups, 20″
21 Leg Lifts
7 Step Ups, 20″

Weight: 26/18

WOD GUIDANCE & GOALS
Choose a steady pace that pushes you outside your comfort zone, but doesn’t require long breaks. Try to go unbroken on every movement as long as possible, except break the toes to bar into sets of 8,7 and 6 reps. The step ups and box jumps are 20″ for everyone. Choose a weight for the kettlebell swings that you can do unbroken for at least the first round. Target 4+ Rounds.

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“Snow on the Beach”

4 Rounds on the 5 Minute
400 Meter Run
20 Dumbbell Snatch
10 Chest to Bar Pull Ups

Weight: 50/35

4 Rounds on the 5 Minute
400 Meter Run
20 Dumbbell Snatch
10 Pull Ups

Weight: 35/20

4 Rounds on the 5 Minute
300 Meter Run
16 Dumbbell Snatch
10 Strict Banded Pull Ups

Weight: 25/15

WOD GUIDANCE & GOALS
The faster you move, the more rest you get! Run the 400 meters in around 2:00. The last 50 meters, slow to a jog so you can immediately pick up the dumbbell for snatches. Choose a weight for the snatches that you can cycle for 20 reps unbroken. During the workout, you may want to break the snatches into two sets of 10 reps to save your grip. Wrap up the snatches in :60-:75, then do the chest to bar pull ups unbroken or in two sets of five reps. The chest to bars should take no more than :60 to complete, so scale reps before scaling the movement. Target 4 minutes per interval, and record your times.

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WOD GUIDANCE & GOALS
Coaches will help you build to a moderate weight for the first set of front rack lunges. Alternate legs to complete a set of ten reps. With each working set try to build in weight without failing any sets. Record the heaviest set. Then, you’ll do four rounds of bodybuilding exercises NOT for time but for QUALITY. Record weights, bands and any modifications.

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“Good Example”

50-35-20
Calorie Row
Lateral Burpees Over the Bar

40-30-20
Calorie Row
Lateral Burpees Over the Bar

30-20-10
Calorie Row
Lateral Burpees Over the Bar

WOD GUIDANCE & GOALS
With your dumbbell or kettlebell, complete 20 total snatches (10 per side), alternating arms. Then lunge with the weight overhead in your right hand.

Post Time to Comments. Compare Scores HERE.

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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