“Cleared”

6 x on the 4 minute
15/12 Calorie Bike
400 Meter Run
Max Box Jump Overs, 20″
Rest 2 Minute

6 x on the 4 minute
12/9 Calorie Bike
400 Meter Run
Max Box Step Overs, 20″
Rest 2 Minute

6 x on the 4 minute
9/6 Calorie Bike
300 Meter Run
Max Box Step Overs, 20″
Rest 2 Minute

WOD GUIDANCE & GOALS
Fast and furious! On the four minute, complete the calorie bike in :60 or less, the run around 2:00 and have about :60 to get as many box jump overs as possible. You get TWO MINUTES of rest between rounds, so push your pace on the bike and run. Target 15 box jump overs per round. Record total reps.

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WOD GUIDANCE & GOALS
Yes, another HEAVY DAY!! From the racks, coaches will help you build to 65-70% of your 1 rep max back squat, and you’ll do three sets of 10 reps at that weight. The weight should feel heavy reps 7-10, however you shouldn’t need to bail on any sets. Take at least two minutes between sets. As a finisher, you’ll do three plate pushes the length of the turf, then immediately into fifteen hollow rocks. Record your back squat weight.

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“Lost in Japan”

WOD GUIDANCE & GOALS
The first ten minutes will be spent building to the heaviest, and technically/mechanically sound, complex of 1 deadlift, plus two hang power cleans, and one jerk. There is no break between movements. As a class you’ll then take a 5 minute rest before the AMRAP 10. For the AMRAP, choose a difficult upper-body-pulling movement, and use 75% of the weight you did for the complex, for the 10 hang power cleans. Target 3 rounds for the AMRAP.

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“Serial Heartbreaker”

40-30-20 Hand Release Push Ups
80-60-40 Air Squats
160-120-80 Double Unders

40-30-20 Bench Push Ups
80-60-40 Air Squats
50-40-30 Attempts

30-20-10 Knee Push Ups
60-40-20 Air Squats
160-120-80 Single Unders

WOD GUIDANCE & GOALS
Do manageable sets of hand-release push ups from the very start of this workout! Manageable could mean sets of 3-5 reps or MAYBE a set or two of 10. Do not go to failure on the push ups early on, or your arms will never recover. Move at a steady pace (:02-:03 per squat) for the air squats, doing them in continuous sets. Then shake out your legs, take a deep breath and do double unders in the biggest sets you can manage. Target 15 minutes.

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WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to a push press weight that feels spicy for reps two and three. Take :90-2:00 rest between sets, and stay at the same weight for all five sets. You’ll then do tabata (8x:20on/:10off) bike for calories, followed by tabata tuck crunches and db Russian twists. ALL the movements today. Record your weight, calories and db weight.

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“Ollis

AMRAP 22
200 Meter Run
22 Deadlifts
22 Pull Ups
22 Burpees
22 Russian KB Swings
22 Walking Lunges

Weight: 185/135, 70/53

AMRAP 22
200 Meter Run
22 Deadlifts
11 Pull Ups
22 Burpees
22 Russian KB Swings
22 Walking Lunges

Weight: 155/105, 53/35

AMRAP 22
200 Meter Run
14 Deadlifts
14 Ring Rows
14 Burpees
14 Russian KB Swings
14 Walking Lunges

Weight: 115/75, 35/26

WOD GUIDANCE & GOALS
Hero workout! When you see AMRAP, take the opportunity to work on something new, challenge yourself with heavier weights, or choose a higher skill level. In general the 200 will take around :60, and choose a weight for the deadlifts that you can do for 11 reps before taking a break. The deadlifts will take around :60-:90 to complete. If you’re proficient at pull ups try for bigger sets, or if you’re working on connecting them do sets of 3-5. Move through the burpees at a steady pace with no pauses (:90-2:00.) The eye-height (Russian) kb swings can be done in two sets (:60-:75), and the walking lunges (left+right=1) are unweighted and can be done in :45-:60. Target 3 rounds.

Staff Sergeant Michael Ollis
SSG Ollis was a Non-Commissioned Officer in B Company 2-22 IN. On August 28, 2013, an attack on Forward Operating Base Ghazni in Afghanistan took place involving grenades, mortars, rockets, and a 3,000-pound bomb. Ollis lost his life after heroically shielding Polish Army Lieutenant Karol Cierpica from a suicide bomber, which took place after the two soldiers stood side-by-side and defended the base armed with only their rifles. SSG Ollis incapacitated the insurgent, but the vest detonated and mortally wounded him

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“B.O.T.A”

With a Partner
2 Rounds
150 Wall Balls
150 Sit Ups

Weight: 20/14

With a Partner
2 Rounds
125 Wall Balls
125 Sit Ups

Weight: 14/10

With a Partner
2 Rounds
100 Wall Balls
100 Sit Ups

Weight: 10/6

WOD GUIDANCE & GOALS
Head down and grind! With your partner, complete all the wall balls before moving to the sit ups. Divide wall balls however you’d like (suggested sets of 15 and 10) and sit ups however you’d like (suggested sets of 20-25) Keep reps fast and if you start to slow down, tap your partner in! Target 24 minutes.

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“Move The Needle”

WOD GUIDANCE & GOALS
The more time given, the more work you do! The first time domain, complete the 400 meters in 2:00 or less, then 80 dubs will take around :60-:90, leaving you with 2 minutes of rest before the next interval. Interval two, complete a 300 meter run (:90), 60 dubs (:45-:60) and 30 swings with a weight you can swing for at least 20 reps before having to break (:75-:90).  You’ll have around :90 to rest. And then interval three, complete 200 meters (:60), 40 dubs (:30-:45), 20 swings (:60) and 6 wall walks (:90). Record all three intervals.

Courtesy of RPM

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“Cookie”

WOD GUIDANCE & GOALS
The faster you move the more cals you get! Use a weight for the deadlifts that you can do unbroken for ten reps, but reps 7-10 may get spicy. Every :10-:20 try to get in a rope climb. Then in any remaining time (around :60-:90) for your heart out for max cals! You have two minutes to rest between intervals, which is plenty of time to get your heartrate down and compose yourself before you move again. Record total calories.

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“Mary”

AMRAP 20
5 Handstand Push Ups
10 Pistols
15 Pull Ups

AMRAP 20
5 Abmat Handstand Push Ups
10 Assisted Pistols
8 Pull Ups

AMRAP 20
5 Bench Push Ups
10 Step Downs
15 Ring Rows

WOD GUIDANCE & GOALS
Mary! The key to this workout is setting a steady pace from the beginning and then sticking to it. If you feel blown up by the third or fifth round, you went out too hot! When you get to rounds 8,9 and 10, THAT’s when the workout will catch up with you! For all gymnastics movements try to do them unbroken for as long as possible. Eventually you may have to break pull ups into sets of 10 and 5 or 6,5 and 4. Target 10 rounds.

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