“Whip A Tesla”

3 Rounds
7 Muscle Ups
21 KB Swings
105 Double Unders

Weight: 53/35

3 Rounds
7 Chest to Bar + Dips
21 KB Swings
35 Attempts

Weight: 35/26

3 Rounds
7 Pull Ups + Dips
21 KB Swings
150 Single Unders

Weight: 26/18

WOD GUIDANCE & GOALS
Choose an upper-body pulling movement that is challenging, and forces you to possibly take a rest or two to complete the set of seven reps. Spend no more than :90-2:00 on your pulling movement. For the kettlebell swings, choose a heavier kettlebell, and break sets into 15 and 6 (:60-:90). Then, take a deep breath, relax your arms and try to do the double unders in the biggest sets possible. If you’re doing attempts, or working on your dubs, spend no more than 2:00 on them. Target 12-15 minutes.

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“Welcome to Chilis”

5 Rounds
on the 3:00
8 Power Cleans
8 Lateral Burpees
4 Squat Cleans
4 Burpee Box Jump Overs

Weight: 135/95
Height: 24/20

5 Rounds
on the 3:00
8 Power Cleans
8 Lateral Burpees
4 Squat Cleans
4 Burpee Box Step Overs

Weight: 115/75
Height: 24″

5 Rounds
on the 3:00
6 Power Cleans
6 Lateral Burpees
3 Squat Cleans
3 Burpee Box Step Overs

Weight: 75/55
Height: 20″

WOD GUIDANCE & GOALS
Get ready to MOVE! Choose a weight for the power cleans that you can cycle for at least four reps before having to break, and for the squat cleans at least two reps. Each movement will take anywhere between :20-:40, you should have at least :45-:60 to rest before the next round. Scale weight to move faster, then scale reps. Record intervals.

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“That’s No Fun”

AMRAP 20
10 Ring Rows
10 Push Ups
20 DB Lunges
20 Sit Ups

Weight: 50/35

AMRAP 20
10 Ring Rows
10 Box Push Ups
20 DB Lunges
20 Sit Ups

Weight: 35/20

AMRAP 20
10 Ring Rows
10 Knee Push Ups
20 DB Lunges
20 Sit Ups

Weight: 25/15

WOD GUIDANCE & GOALS
Simple yet spicy! Do ring rows with your chest directly under the fulcrum, so the ring straps hang straight down. Do not kip them. Keep push ups unbroken as long as possible. The db lunges are with one dumbbell held in the goblet position and you’ll alternate legs. You may have to put the db down at the halfway point. The sit ups are the rest. Target 6 Rounds.

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“Atomic Vomit”

10 Rounds
6 Pull Ups
9/6 Calorie Bike
12 Kettlebell Swings
15 Double Unders

Weight: 53/35

10 Rounds
4 Pull Ups
9/6 Calorie Bike
12 Kettlebell Swings
5 Attempts

Weight: 35/26

8 Rounds
3 Pull Ups
9/6 Calorie Bike
12 Kettlebell Swings
24 Single Unders

Weight: 26/18

WOD GUIDANCE & GOALS
Move quickly! Yes, there’s 10 rounds, but the rep scheme is short, so make your transitions fast and your movements unbroken. Keep your pull ups, swings and double unders connected as long as possible, and complete your bike calories in :30-:45. Every round will take around 2:30. Record your total time.

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“Run”

4 Rounds
400 Meter, Rest 1 Minute
300 Meter, Rest 1 Minute
200 Meter, Rest 1 Minute
100 Meter, Rest 3 Minutes

4 Rounds
400 Meter, Rest 1 Minute
300 Meter, Rest 1 Minute
200 Meter, Rest 1 Minute
100 Meter, Rest 3 Minutes

3 Rounds
400 Meter, Rest 1 Minute
300 Meter, Rest 1 Minute
200 Meter, Rest 1 Minute
100 Meter, Rest 3 Minutes

WOD GUIDANCE & GOALS
Show Up! Yes, YOU, get your butt in here and complete this awesome sprint interval workout with your buddies. You know you’re not going to do it by yourself, or you’ll cut it short. So come in and get motivated by your classmates. Target slightly slower than your 1 mile PR pace or  2:00 for the 400m, 1:30 for the 300m, 1:00 for the 200m, and :30 for the 100m. Record your intervals.

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“Helmet”

In Teams of 3
EMOM 30
1. 250/200 Meter Row
2. Max DB Snatch
3. REST

Weight: 50/35

In Teams of 3
EMOM 30
1. 250/200 Meter Row
2. Max DB Snatch
3. REST

Weight: 35/20

In Teams of 3
EMOM 30
1. 200/150 Meter Row
2. Max DB Snatch
3. REST

Weight: 25/15

WOD GUIDANCE & GOALS
One person starts on the rower, the other on the dumbbell snatches, and the third starts with a REST! Partner on the rower must complete the designated meters under the minute mark, while partner two accumulates as many db snatches as possible (alternating arms). At the minute mark, the rower moves to db snatches, the db snatcher moves to the rest station, and the rest station moves to the rower. You’ll continue this pattern until the thirty minutes are complete. Teams will keep a running total of the db snatches. Post total reps to comments.

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“Static”

4 Rounds
18/14 Calorie Bike
30 Wall Balls

Weight: 20/14

4 Rounds
15/12 Calorie Bike
25 Wall Balls

Weight: 14/10

4 Rounds
12/9 Calorie Bike
20 Wall Balls

Weight: 10/6

WOD GUIDANCE & GOALS
Go go gadget legs! Every round, the bike will take around :90 to complete, as will the wall balls. Break wall balls into sets of 20 and 10, or 12-10-8 with shorter breaks. Target 12-15 minutes.

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“Infrunami”

5 Rounds
400 Meter Run
12 Burpees
9 Deadlifts
6 Hang Power Clean
3 Jerks
Rest 2 Minutes

Weight: 155/105

5 Rounds
400 Meter Run
12 Burpees
9 Deadlifts
6 Hang Power Clean
3 Jerks
Rest 2 Minutes

Weight: 115/75

5 Rounds
300 Meter Run
9 Burpees
9 Deadlifts
6 Hang Power Clean
3 Jerks
Rest 2 Minutes

Weight: 95/65

WOD GUIDANCE & GOALS
The Hero workout “DT” just got better! How? By adding a 400 meter run, 12 burpees, and a REST! Complete the 400 around the two minute mark, move through the burpees at a steady pace that doesn’t require you to pause/stop (:60-:75). Then complete a shorter rep scheme of “DT”, where you don’t need to drop the bar between movements. The jerk or hang cleans could be the limiting factor, so make sure during warm ups you can do the 9-6-3 reps unbroken. Target 4 minutes per interval. Record all intervals.

Courtesy of SP

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“Dark Red”

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 50% of your one rep max back squat BUT you’ll be doing back rack lunges. Lunges will feel moderately heavy, but you should not have to bail/fail out of any sets. Complete all five lunges on one side (non-dominate first) then all five on the other. For the metcon, you get 10 minutes to practice ring dips, box jumps and toes to bar. Choose ONE movement that challenges you and really dig into it! Target 6 Rounds.

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“Race Against Yourself”

WOD GUIDANCE & GOALS
On the six minute, complete the designated work in around 5 minutes, allowing for one minute of rest before the next round begins. Rounds one and three start with the run and end with burpees. Rounds two and four reverse the order, start with burpees and end with a run. Record your intervals.

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