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.

Post Weights to Comments.

“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

Post Reps to Comments.

“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

Post Total Time to Comments. Compare Scores HERE.

“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.

Post Weight +Time to Comments. Compare Scores HERE.

“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.

Post Time to Comments.

“Two Friends”

6 Rounds
400 Meter Run
200 Meter Medball Carry
100 Meter Farmer’s Carry

Weight: 30/20, 70/53

6 Rounds
400 Meter Run
200 Meter Medball Carry
100 Meter Farmer’s Carry

Weight: 20/14, 53/35

6 Rounds
300 Meter Run
200 Meter Medball Carry
100 Meter Farmer’s Carry

Weight: 14/10, 35/26

WOD GUIDANCE & GOALS
Grunt work! Run the 400 meters in about two minutes, the medball run in :90, and the farmer’s carry in around :60. Choose weights for the medball and kettlebells that require you to take a break at the half way point. Target 40 minutes.

Post Time to Comments.

“Where It’s At”

250/200 Meter Row
63-54-45-36-27-18-9 Sit Ups
21-18-15-12-9-6-3 Russian KB Swings

Weight: 70/53

250/200 Meter Row
63-54-45-36-27-18-9 Sit Ups
21-18-15-12-9-6-3 Russian KB Swings

Weight: 53/35

200/150 Meter Row
42-26-30-24-18-12-6 Sit Ups
21-18-15-12-9-6-3 Russian KB Swings

Weight: 35/26

WOD GUIDANCE & GOALS
Start every round (yes, all 7 rounds) with 250/200 meter row (:60), then do the best you can to keep the sit ups and eye-height kb swings UNBROKEN! Target 25 minutes.

Post Time to Comments.

“Prefer”

EMOM 18
1- 200 Meter Run
2 – 5 (Wo)Man Makers
3 – Rest

Weight: 50/35

EMOM 18
1- Run Cars
2 – 5 (Wo)Man Makers
3 – Rest

Weight: 35/20

EMOM 18
1- 100 Meter Run
2 – 5 (Wo)Man Makers
3 – Rest

Weight: 25/15

WOD GUIDANCE & GOALS
(Wo)Man-Makers! Run the 200 meters in :60 or less (modify to fit the time domain.) One rep of a (wo)man-maker consists of a db push up, one plank row per arm, plus a squat clean thruster. Choose a weight for the dumbbells that you can complete 5 reps within the :60 time domain (on the lighter side.) Record your db weight and/or modifications.

Inspired by Speal

Post Weight/Modifications to Comments.

“Rowdy Group”

WOD GUIDANCE & GOALS
New Movement! Hip Thrusts will be done with your back on a bench, and butt seated on the floor. A barbell will be across your hips (with a barbell pad) and you’ll use your glutes to lift parallel with the floor. You’ll build up to a moderately heavy weight (take 3-4 warm up sets) and then use the same weight for three sets of eight reps.

Post Weight + Rounds to Comments.

“Make a Deal”

3 Rounds
15/12 Calorie Bike
50 Double Unders
100′ DB Lunge
50 Double Unders
15/12 Calorie Bike
Rest 2 Minutes

Weight: 50/35

3 Rounds
12/9 Calorie Bike
15 Attempts
100′ DB Lunge
15 Attempts
12/9 Calorie Bike
Rest 2 Minutes

Weight: 35/20

3 Rounds
9/6 Calorie Bike
75 Single Unders
100′ Lunge
75 Singles Unders
9/6 Calorie Bike
Rest 2 Minutes

WOD GUIDANCE & GOALS
A three rounder WITH rest!! Push the bike to complete the calories in around :60, or scale to meet the time domain, and the double unders (or modification) should take no more than :60. The db lunges are with one dumbbell held anyhow, anyway. The lunge course will be 25 feet. Complete 4 lengths possibly unbroken or taking one break after 50 feet (:90-2:00.) Target 6 minutes per round. Record three intervals.

Post Intervals to Comments.