“LCQ WOD 1”

0:00-4:00
20 Thrusters
Max Bar Muscle Ups
REST 4:00-6:00
6:00-10:00
20 Bar Muscle Ups
Max Thrusters

Weight: 135/95

0:00-4:00
20 Thrusters
Max Chest to Bars
REST 4:00-6:00
6:00-10:00
20 Chest to Bars
Max Thrusters

Weight; 115/75

0:00-4:00
20 Thrusters
Max Strict Pull Ups
REST 4:00-6:00
6:00-10:00
20 Strict Pull Ups
Max Thrusters

Weight: 75/55

WOD GUIDANCE & GOALS
You have four minutes to complete 20 thrusters at a weight heavy enough you have to break every 4-5 reps, and in the remaining time chip away at bar muscle ups. The thrusters will take around :90-2:00 to complete. For the second four minute interval, you’ll start with 20 bar muscle ups, which could take anywhere between 2:00 and the entire 4 minutes, and in the remaining time do thrusters (again in sets of 4-5.)

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“Against The Best”

WOD GUIDANCE & GOALS
For the hang db snatch and hang clean and jerks, you’ll complete 10 reps on one side then 10 reps on the other side. Choose a weight you can do the 10 reps unbroken on your non-dominant side. The bike will take around :90 to complete (scale to meet the time domain), and then chip away at your handstand walk. Target 4 minutes per round, and rest one minutes between rounds. Record your intervals.

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“Free Yourself”

AMRAP 15
1 Mile Run
in the remaining time
30 Double Unders
5 Sit to Stands
10 Pistols

AMRAP 15
1 Mile Run
in the remaining time
10 Attempts
5 Sit to Stands
10 Modified Pistols

AMRAP 15
1200 Meter Run
in the remaining time
50 Single Unders
10 Sit Ups
10 Squats
10 Step Downs

WOD GUIDANCE & GOALS
Like last week you get to run one CONTINUOUS mile! There’s two ways to attack your mile1) go all out and see what you have left in the tank for the triplet or 2) run at a moderately uncomfortable pace and then crush the triplet. It’s up to you! For the triplet, complete the dubs in :30-:45, the sit-to-stands in :15 and the pistols (alternating legs for 10 total reps) in :30. Record your mile time and rounds.

courtesy of RPM

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“Not in the System”

50-40-30-20-10
Push Ups
Squats
Kettlebell Swings
Bicycles Sit Ups

Weight: 53/35

50-40-30-20-10
Push Ups (1/2 reps)
Squats
Kettlebell Swings
Bicycles Sit Ups

Weight: 35/26

40-30-20-10
Push Ups to a Box
Squats
Kettlebell Swings
Bicycles Sit Ups

Weight: 26//18

WOD GUIDANCE & GOALS
Time to grind! Chip away at push ups in sets of 5-10 reps. Do not go to failure, or your rests will get longer and longer. Your legs will be fresh for the squats, so push your pace here! The kettlebell swings should feel light, and you should be able to rep out a set of 25 swings. Count bicycle sit ups left+right = 1 (that’s 50 per side.) Target 20 minutes.

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“Normal People”

With a Partner
5 Rounds
300 Meter Run
20 Box Jumps
15 Handstand Push Ups
10 Rope Climbs

Height: 24″

With a Partner
5 Rounds
300 Meter Run
20 Box Jumps
15 Abmat Handstand Push Ups
6 Rope Climbs

Height: 20″

With a Partner
5 Rounds
200 Meter Run
20 Step Ups
15 Bench Push Ups
30 Ring Rows + 30 Strict Knee Ups

Height: 24/20

WOD GUIDANCE & GOALS
We love a partner workout! You and your buddy will run the 300 meters (1:15-1:30) TOGETHER! The box jumps, handstands, and rope climbs will be shared reps. Keep the rep schemes small, fast, and the transitions even faster. Target 22 minutes.

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“Upgrade”

AMRAP 20
15/12 Calorie Bike
20 DB Overhead Lunges

Weight: 50/35

AMRAP 20
12/9 Calorie Bike
20 DB Overhead Lunges

Weight: 35/20

AMRAP 20
9/6 Calorie Bike
20 DB Front Rack Lunges

Weight: 25/15

WOD GUIDANCE & GOALS
In twenty minutes, bike 15/12 calories (:60-:75) then do 10 db overhead lunges with your right arm, then 10 overhead lunges with your left arm. You must switch hands half way through the lunges. Your legs will be on fire from both the bike and lunges. Target 7 rounds.

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WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to 75-80% effort for your sumo deadlift, and you’ll complete five reps for three sets. Then for a cash out, it’s time for an arms and abs pump! Rock out six strict pull ups (banded if need be) then a fast 18 sit ups. The pull ups will slow you down a bit, but target 5 rounds.

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“The Favorites”

10 Rounds
12/9 Calorie Bike
24 Double Unders
6 Thrusters
Rest 1 Minute

Weight: 115/75

10 Rounds
12/9 Calorie Bike
8 Attempts
6 Thrusters
Rest 1 Minute

Weight: 95/65

8 Rounds
9/6 Calorie Bike
32 Single Unders
6 Thrusters
Rest 1 Minute

Weight: 75/55

WOD GUIDANCE & GOALS
Yes, 10 rounds! Calories on the bike should take less than :60, scale to meet this time domain. Take no more than :30 on the twenty-four double unders, and choose a weight for the thrusters that you want to put the bar down at rep four but you know there’s a rest coming up so you hold on for all six! Target 2-2:30 per interval. Record intervals.

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“It Wasn’t a Fluke

3 Rounds
15 Toes to Bar
15 Power Cleans
15 Lateral Burpees
Rest 1 Minute
1 Mile Run
Rest 1 Minute
45 Toes to Bar
45 Power Cleans
45 Lateral Burpees

Weight: 165/115

3 Rounds
15 Knee Ups
15 Power Cleans
15 Lateral Burpees
Rest 1 Minute
1 Mile Run
Rest 1 Minute
45 Knee Ups
45 Power Cleans
45 Lateral Burpees

Weight: 115/75

3 Rounds
12 V-Ups
12 Power Cleans
12 Burpees
Rest 1 Minute
1200 Meter Run
Rest 1 Minute
36 V-Ups
36 Power Cleans
36 Burpees

WOD GUIDANCE & GOALS
This is gonna be a LONG one! Do the toes to bar in sets of 6/5/4 or 10/5, and keep the kip swing. Choose a weight for the power cleans that you can do sets of three to five reps throughout the workout, and keep breaks brief between sets. Record your time for the first triplet (target 12 minutes) then rest before the mile run. Run the mile a little faster than your 5k pace, you still have a lot of work to do once you’re done. Record your mile time, and scale meters to stay under 10 minutes. For the final chipper, break toes to bar and cleans into sets of 5-10 with small pauses between sets. Find a steady pace on the burpees and speed up the last 15 reps. Target 12 minutes. Record all three times, PLUS your total time.

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“The Spin”

5 Rounds of AMRAP 1
Medball Cleans
DB Push Press
Row
Rest

5 Rounds of AMRAP 1
Medball Cleans
DB Push Press
Row
Rest

5 Rounds of AMRAP 1
Medball Cleans
DB Push Press
Row
Rest

WOD GUIDANCE & GOALS
Today’s workout has the same flow and stimulus as “Fight Gone Bad”. You’ll spend one minute at each exercise, accumulating as many reps as possible within that minute. Once the minute is up, you’ll immediately move to the next exercise and keep a continuous count from one exercise to the next. During the rest period, write down your total for the round, and at the end you’ll tally up your five rounds for a grand total. Try for 20 medball cleans, 20-30 push press, and 10-15 cals on the rower, per round.

Courtesy of CFK

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