“Cloudbusting”

WOD GUIDANCE & GOALS
On the four minute, move as fast as possible through the sit ups (:30), the wall balls (:30-:45), and the box jumps (:45-:60) and record your interval. You’ll have anywhere between :60-:90 before the next interval begins. Go unbroken and push your pace!

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“Running Up That Hill”

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will breakdown the power snatch so your form/technique is dialed in. Slowly build to around 75% of your 1 rep max and increase each set by 3-5%. If your lift doesn’t look/feel good, stay at the same weight!

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“Wuthering Heights”

EMOM 20
1 – 10/7 Calorie Row – Max Pull Ups
2 – 5 Power Cleans – Max Push Ups
3 – 10/7 Calorie Bike – Max Squats
4 – Rest

Weight: 135/95

EMOM 20
1 – 10/7 Calorie Row – Max Banded Pull Ups
2 – 5 Power Cleans – Max Push Ups
3 – 10/7 Calorie Bike – Max Squats
4 – Rest

Weight: 115/75

EMOM 20
1 – 9/6 Calorie Row – Max Ring Rows
2 – 5 Power Cleans – Max Knee Push Ups
3 – 9/6 Calorie Bike – Max Squats
4 – Rest

Weight: 95/65

WOD GUIDANCE & GOALS
Today is gonna be SPICY! Minute one, complete your calorie row and in any remaining time (around :20-:30) do as many pull ups as possible. Minute two complete 5 unbroken power cleans (:10-:15)  then do as many push ups as possible. Break push ups into sets of 5-10 so you don’t go to failure. And finally minute three, complete the bike leaving at least :15-:20 for max squats. Move continuously on the squats, speeding up the last :10 or so. Then, REST! Record total pull ups, total push ups, and total squats.

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“Break My Soul”

AMRAP 16
375/300 Meter Row
100 Double Unders

AMRAP 16
375/300 Meter Row
30 Attempts

AMRAP 16
250/200 Meter Row
100 Single Unders

WOD GUIDANCE & GOALS
Simple and effective. The row will take around :90-2:00 to complete, as will the double unders (or your scaling option.) Row at a moderate pace (1:50-2:05) so you can hop off and take minimal rest before your double unders. Attack the dubs in big sets, OR chip away in 4 sets of 25 reps with a quick breath and shake out in between. Target 4-5 rounds.

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“Crazy What Love Can Do”

3 Rounds
14 Chest to Bars
21/16 Calorie Bike
Rest 3 Minutes
3 Rounds
7 Bar Muscle Ups
14/11 Calorie Bike

3 Rounds
14 Pull Ups
21/16 Calorie Bike
Rest 3 Minutes
3 Rounds
7 Chest to Bars
14/11 Calorie Bike

3 Rounds
14 Ring Rows
14/11 Calorie Bike
Rest 3 Minutes
3 Rounds
7 Strict Banded Pull Ups
12/9 Calorie Bike

WOD GUIDANCE & GOALS
ALL the upper-body pulling for you! The first couplet, choose a moderately difficult pulling movement that will take around :60-:90 for you to complete. You could chip away at sets of 3-4 to get them done. Then for the bike, you’re looking at another :90. The first couplet will take around 9 minutes (scale to meet this time domain.) You then get to REST three minutes before the second couplet starts. The second couplet, choose a harder pulling movement that you may have to break the sets of 7 in half, or even FAST single reps. The bike calories are LESS, and should take no more than :60. Target around 9 minutes for the second couplet as well. Record times for both couplets.

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“Words”

AMRAP 20
8 Pistols
12 Dumbbell Snatches
16 Box Jumps

Weight: 50/35
Height: 24″

AMRAP 20
8 Modified Pistols
12 Dumbbell Snatches
16 Box Jumps

Weight: 35/20
Height: 20″

AMRAP 20
8 Lunges
12 Dumbbell Snatches
16 Step Ups

Weight: 25/15
Height: 24/20

WOD GUIDANCE & GOALS
For today’s AMRAP, choose ONE movement to work on that is a weakness. Make your pistol scaling option a bit more challenging, OR use a heavier weight for the snatches, OR do all jumps!  Find a pace you can maintain with little or no breaks between movements or reps. You’ll complete 8 total pistols alternating legs. The 12 db snatches should be unbroken, with alternating arms. Then find a steady pace for the 16 box jumps (:60 or less.) Each round will take about 2:00. Target 8-10 rounds.

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STRENGTH
Press
5-5-3-3-1-1, building

STRENGTH
Press
5-5-3-3-1-1, building

Weight: 35/20

STRENGTH
Press
5-5-3-3-1-1, building

Weight: 25/15

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to about 75% of your 1 rep max press for the first set of five reps, and then you’ll build by 3-5% for the remaining sets potentially hitting a new 1 rep max! Then for the EMOM, you’ll complete 8 dumbbell deadlifts AND 8 dumbbell push ups (chest to the dumbbells/hands) within the first minute, then 24 sit ups in the second minute. Scale reps before you scale the movements.

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“Worldstar Money”

2000 Meter Run
30 Hang Squat Cleans
20 Strict Pull Ups
*partition anyway, anyhow

Weight: 225/155

1600 Meter Run
30 Hang Squat Cleans
20 Banded Strict Pull Ups
*partition anyway, anyhow

Weight: 185/135

1200 Meter Run
20 Hang Squat Cleans
20 Ring Rows
*partition anyway, anyhow

Weight: 155/105

WOD GUIDANCE & GOALS
YOU decide how to break up today’s workout! You could choose to do 10 rounds of a 200 meter run, 3 hang squat cleans and 2 strict pull ups. OR, 5 rounds of 400 meter run, 6 hang squat cleans and 4 strict pull ups. OR you can do it as written! Whichever method you choose, target around 10 minutes for the run, around five minutes for the hang squat cleans and three minutes for the strict pull ups (around 20 minutes total.) Record your total time and how you broke up your reps.

Courtesy of JumpShipTraining

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