“Falling Back”

WOD GUIDANCE & GOALS
In three minutes, complete the bike (:60) and kettlebell swings (:40-:60) in around two minutes, leaving you one minute to do as many double unders as possible. Target at least 50 jumps per round. Record your total reps.

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“Fight Gone Bad

3 Rounds of AMRAP 1
At Each Station
Wall Balls
Sumo Deadlift High Pull
Box Jump, 20″
Push Press
Row
Rest

Weight: 20/14, 70/53, 75/55

3 Rounds of AMRAP 1
At Each Station
Wall Balls
Sumo Deadlift High Pull
Box Jump, 20″
Push Press
Row
Rest

Weight: 14/10, 53/35, 65/45

3 Rounds of AMRAP 1
At Each Station
Wall Balls
Sumo Deadlift High Pull
Step Up, 20″
Push Press
Row
Rest

Weight: 10/6, 35/26, 55/35

WOD GUIDANCE & GOALS
This one is a FAVORITE for a lot of you, so dig in! Do big sets (wall balls, SDHP and push-press) or continuous movements (box jumps and row) for the entire minute. Move as quickly as possible from set to set knowing you get a break after the row. If you do take a break, time your rest. The minute goes by quickly. Target 15-25 reps per station each minute, and record total reps.

Post Total Reps to Comments. Compare Scores HERE.

Run

4 Rounds on the 11 Minute
400 Meter Run
200 Meter Run – at the 3 min
400 Meter Run – at the 5 min
200 Meter Run – at the 8 min

4 Rounds on the 11 Minute
400 Meter Run
200 Meter Run – at the 3 min
400 Meter Run – at the 5 min
200 Meter Run – at the 8 min

4 Rounds on the 11 Minute
300 Meter Run
100 Meter Run – at the 3 min
300 Meter Run – at the 5 min
100 Meter Run – at the 8 min

WOD GUIDANCE & GOALS
Are you ready to run?! At the call of “GO” you’ll run 400 meters which will take around two minutes, leaving one minute to recover. At the three minute mark you’ll run 200 meters, which will take around :45-:60. That will leave you around one minute before running another 400 meters, and again have another. minute rest before running the final 200 meters. The next round starts at the 11 minute mark. Record your times.

Courtesy of Training Plan

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“Glimpse of Us”

9-15-21
Hang Power Clean
Deficit Handstand Push Ups

Weight: 165/115
Height: 45/25

9-15-21
Hang Power Clean
Handstand Push Ups

Weight: 135/95

9-15-21
Hang Power Clean
DB Press

Weight: 115/75

WOD GUIDANCE & GOALS
ASCENDING REPS!! Every set of hang power cleans and deficit handstand push ups, will be broken into at least two-three sets. Start with a set of five reps, then a set of four to complete a set of nine reps. Do the same for the handstands. The sets of fifteen reps, complete in ten and five, or six, five and four. The sets of twenty-one, complete in eight, seven and six reps. Take short breaks to shake out your grip, shoulders, and arms. Target 10 minutes.

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“Don’t Come Back”

STRENGTH
Romanian Deadlift
3×5, across

FOR TIME
4 x on the 5 Minute
24 Sit Ups
12 Calorie Row
24 Dumbbell Lunges

Weight: 50/35

STRENGTH
Romanian Deadlift
3×5, across

FOR TIME
4 x on the 5 Minute
24 Sit Ups
10 Calorie Row
24 Dumbbell Lunges

Weight: 35/10

STRENGTH
Romanian Deadlift
3×5, across

FOR TIME
4 x on the 5 Minute
16 Sit Ups
8 Calorie Row
16 Dumbbell Lunges

Weight: 25/15

WOD GUIDANCE & GOAL
HEAVY DAY! Coaches will help you work up to 75% of your one rep max deadlift, for the three sets of five, Romanian deadlifts. The Romanian deadlift puts a great demand on your hamstrings and glutes, and takes your quads out of the equation. Your range of motion is limited by your hamstring flexibility, so you may not be able to get the plates to touch the floor between reps, if you’re not as flexible. Record working weight.

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“So Good”

EMOM 20
3 Power Snatch
3 Toes to Bar
3 Thrusters
3 Lateral Burpees

Weight: 75/55

EMOM 20
3 Power Snatch
3 Knee Ups
3 Thrusters
3 Lateral Burpees

Weight: 65/45

EMOM 20
3 Power Snatch
3 V-Ups
3 Thrusters
3 Burpees

Weight: 55/35

WOD GUIDANCE & GOALS
You are doing TWELVE movements every minute for 20 minutes. Three fast snatches, to three toes to bar, to three fast thrusters to three burpees, THEN in any time remaining you can rest. You may have anywhere between :20-:30 every minute to collect yourself before the next round. Go light on the snatches and thrusters!

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“Say It Like You Feel It”

10 Rounds
4 Bar Muscle Ups
:60 Calorie Bike
Rest 1 Minute

10 Rounds
6 Chest to Bars
:60 Calorie Bike
Rest 1 Minute

10 Rounds
6 Strict Pull Ups
:60 Calorie Bike
Rest 1 Minute

WOD GUIDANCE & GOALS
We got spicy for Monday! Ideally connect two, if not all four, bar muscle ups or pull ups. Spend no longer than :60 on the upper-body-pulling movement. For the :60 bike, get anywhere between 9-15 calories. Then you get to REST! Record TOTAL calories.

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“Red-light”

1000 Meter Row – 60/45 Cal Bike
Rest 2 Minutes
800 Meter Row – 48/36 Cal Bike
Rest 2 Minutes
600 Meter Row – 36/27 Cal Bike
Rest 2 Minute
400 Meter Row – 24/18 Cal Bike
Rest 2 Minute
200 Meter Row – 12/9 Cal Bike

WOD GUIDANCE & GOALS
Rise and GRIND! Scale meters and calories to meet the follow time domains; 10 minutes, 8 minutes, 6 minutes, 4 minutes, 2 minutes. Have fun!

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“Where Did You Go”

WOD GUIDANCE & GOALS
Sweatfest Saturday! The first set of box jumps will take around :90, then run the 800 meters slightly faster than your 5k pace. As soon as you finish the run, go right into the 100 meter lunge at a steady pace. BRIEFLY shake out your legs every 20 steps. The first round will take around 9 minutes. Before your second round shake out your legs, and OVERJUMP the first box jump over. Round two will take around 8 minutes. Same thing for round 3, shake out your legs and overjump the first box jump over. Run and lunge a little faster on the last round. Target 7 minutes for round 3, with a total target time of 24 minutes.

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WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you fine tune your mechanics for the power clean and overhead squat. You’ll have 20-ish minutes to build in weight for both lifts, IF your mechanics are sound and you can perform them consistently well. Stay at the same weight, or make smaller jumps until your technique is dialed in. Start the power cleans and overhead squat at 78% of your 1 rep max and build by 4%. Record all lifts.

Post Weights to Comments. Compare Scores HERE.