“Ritmo”

75 Burpees
5 Legless Rope Climbs
25 Push Jerks
10 Rope Climbs
25 Burpees

Weight: 155/105

75 Burpees
5 Rope Climbs
25 Push Jerks
5 Rope Climbs
25 Burpees

Weight: 115/75

50 Burpees
5 Rope Pulls
15 Push Jerks
5 Rope Pulls
15 Burpees

Weight: 75/55

WOD GUIDANCE & GOALS
Ease into the first set of burpees, completing 10-15 per minute, with a completion time around 6-7 minutes. Rock out five quick legless rope climbs (:60-:90 at most) then right into a set of 10 push jerks. Complete the push jerks in 8/7 or 5/5/5 reps. Back to the rope climbs but this time WITH legs (hooray!) Try to do a rope climb every :10 (at most) and then RACE your last 25 burpees! Target 15 minutes.

Courtesy of NCFit

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“That’s What I Mean”

30 Deadlift
20 Front Squats
10 Squat Snatch

Weight: 275/185, 185/135, 135/95

30 Deadlift
20 Front Squats
10 Squat Snatch

Weight: 225/155, 155/105, 95/65

20 Deadlift
15 Front Squats
10 Hang Squat Snatch

Weight: 155/105, 95/65, 65/45

WOD GUIDANCE & GOALS
Barbell, to barbell, to barbell! For the deadlifts, choose a weight that you could do for at least 10 reps when fresh, but then strategically may have to break into sets of 5 to save your posterior chain. Reduce the weight for the front squats (from the floor), and do sets of five. Reduce the weight even further, and do single reps for the squat snatches. Target 10 minutes.

Courtesy of CFL

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“Open 21.1”

1 Wall Walk
10 Double Unders
3 Wall Walk
30 Double Unders
6 Wall Walk
60 Double Unders
9 Wall Walk
90 Double Unders
15 Wall Walk
150 Double Unders
21 Wall Walk
210 Double Unders

1 Wall Walk
3 Attempts
3 Wall Walk
10 Attempts
6 Wall Walk
20 Attempts
9 Wall Walk
30 Attempts
15 Wall Walk
50 Attempts
21 Wall Walk
70 Attempts

1 Mod Wall Walk
10 Single Unders
3 Mod Wall Walk
30 Single Unders
6 Mod Wall Walk
60 Single Unders
9 Mod Wall Walk
90 Single Unders
15 Mod Wall Walk
150 Single Unders
21 Mod Wall Walk
210 Single Unders

WOD GUIDANCE & GOALS
This workout is all about managing your shoulders! Every wall walk will take around :05-:10 seconds per rep. Keep a steady pace for the starting sets, do not go out too hot, to avoid shoulder burn out. For the double unders, take a deep breath, relax your shoulders, and do big sets. If dubs aren’t your jam, every set of 10-20 face a new direction, pause for a couple breaths, then continue. If you have wrists wraps, wear them. And remember to HAVE FUN!

Standards: Coaches will help you set up wall walk marks, one 10″ from the wall, and one at your shoulder while laying prone with feet flat against the wall. You must start every wall walk with your chest and thighs on the floor, and hands at the furthest line from the wall. Your feet must climb onto the wall while your hands are in the starting position. You’ll then walk your hands to the second line (closest to the wall) and then back out to the starting line before your feet can come off the wall, and return to the starting position.

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“Wasting Angels”

EMOM 18
1 – 15/12 Calorie Row
2 – 15 Wall Balls
3 – 12/9 Calorie Bike
4 – 10 Squat Cleans
5 – 15 Pull Ups
6 – Rest

Weight: 20/14, 135/95

EMOM 18
1 – 12/9 Calorie Row
2 – 15 Wall Balls
3 – 11/8 Calorie Bike
4 – 10 Squat Cleans
5 – 7 Pull Ups
6 – Rest

Weight: 14/10, 115/75

EMOM 18
1 – 10/7 Calorie Row
2 – 10 Wall Balls
3 – 10/6 Calorie Bike
4 – 10 Squat Cleans
5 – 10 Ring Rows
6 – Rest

Weight: 10/6, 75/55

WOD GUIDANCE & GOALS
Nothing like a long emom on a Monday! Complete the designated amount of work within the minute, and scale reps to meet the 1 min parameter. Go unbroken every round of wall balls, 5/5 on the squat cleans, and possibly unbroken or 10/5 on the pull ups. Yes, that’s a rest minute six! Challenge yourself to maintain the rep scheme you started with. Record any modifications you made.

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“New Recording”

5 Rounds
400 Meter Run
15 DB Deadlifts
15 DB Facing Burpees

Weight: 50/35

5 Rounds
400 Meter Run
15 DB Deadlifts
15 DB Facing Burpees

Weight: 35/20

5 Rounds
300 Meter Run
10 DB Deadlifts
10 DB Facing Burpees

Weight: 25/15

WOD GUIDANCE & GOALS
Run the 400’s somewhere between your 1 mile and 5k pace (moderately fast.) Choose a weight for the deadlifts that you can do all 12 deadlifts unbroken, every round. The burpees are db facing, and will take :60-:90 to complete. Each round of today’s workout will take around 3.5-4. minutes to complete. Target 20 minutes.

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“Pair, Pear, Pare”

With a Partner
20-30-40-50-40-30-20
Calorie Row
*you go, I go

With a Partner
15-25-35-45-35-25-15
Calorie Row
*you go, I go

With a Partner
10-20-30-40-30-20-10
Calorie Row
*you go, I go

WOD GUIDANCE & GOALS
Grab your favorite rowing buddy and get ready to WORK! You will both complete ALL of the calories above, you are not sharing the load, however you’ll have rest between intervals. Partner 1 will perform 20 cals, then partner 2 will do the same. Then partner 1 does 30 cals, then partner 2. Continue until both partners have completed the final 20 cals. Record total time, targeting 25 minutes.

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“Lemon Tree”

5 Rounds
15 Shoulder to Overhead
25 Sit Ups
50′ Handstand Walk

Weight: 135/95

5 Rounds
15 Shoulder to Overhead
25 Sit Ups
5 Wall Walks

Weight: 115/75

5 Rounds
10 Shoulder to Overhead
20 Sit Ups
50 Plank Taps

Weight: 95/65

WOD GUIDANCE & GOALS
Handstand Walks!! Choose a weight for the shoulder-to-overhead that you only need to break once. Try to cycle for at least 10 reps, then complete the final five. The sit ups will be the rest. Catch your breath and let your shoulders relax. For the handstand walk, do 25′ out and 25′ back. Spend no more than :90 on the handstand walk or scaling options. Target 15 minutes.

Post Time to Comments. Compare Scores HERE.

“Hollywood’s Bleeding”

AMRAP 21
6 Power Cleans
12 Toes to Bar
18 Squats

Weight: 165/115

AMRAP 21
6 Power Cleans
12 Knee Ups
18 Squats

Weight: 135/95

AMRAP 21
6 Power Cleans
12 V-Ups
18 Squats

Weight: 115/75

WOD GUIDANCE & GOALS
Remember, when you see the acronym AMRAP it’s your opportunity to work on a weakness. Today, you can choose to go heavier on the power cleans and break them into sets of 2 reps. Or, you can do toes to bar, verses scaling to knee/pike ups. Spend no more than :60 on the cleans, and :60 on the toes to bar. Target 7 rounds.

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“Twelve Carat Toothache”

EMOM 24
1 – 15/12 Cal Row
2 – 15 Box Jump Overs
3 – 3 Power Snatch
4 – 3 Legless Rope Climb
*snatch: build in weight every round

Height: 24/20
Weight: start at 70-75%

EMOM 24
1 – 12/9 Cal Row
2 – 10 Box Jump Overs
3 – 3 Power Snatch
4 – 3 Rope Climb
*snatch: build in weight every round

Height: 24/20
Weight: 60-65% start

EMOM 24
1 – 9/6 Cal Row
2 – 15 Step Overs
3 – 3 Power Snatch
4 – 3 Rope Pulls
*snatch: build in weight every round

Height: 24/20
Weight: 50-55% start

WOD GUIDANCE & GOALS
Complete each movement and the designated amount of reps, under the minute mark. For the calorie row, modify to meet the one minute restraint. For the box jumps, decrease the reps to ten, before you start doing step ups. There is no set weight for the snatches today. Instead, build in weight every round (6 times) starting with ideally 70-75% of your 1 rep max power snatch. They can be all single reps. And the final minute you get to practice your legless rope climbs. Scale the reps before scaling to rope climbs with your legs. Record any modifications.

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“I Like You”

3 Rounds
800 Meter Run
30 Front Rack Lunges

Weight: 135/95

3 Rounds
800 Meter Run
30 Front Rack Lunges

Weight: 115/75

3 Rounds
600 Meter Run
20 Front Rack Lunges

Weight: 95/65

WOD GUIDANCE & GOALS
Run the 800’s at your 5k pace (moderate) so you’re completing them in around 4 minutes. Choose a lunge weight that you can hold onto for at least 10 reps before having to break. Lunges will take around :60 to complete. Target 15-17 minutes for today’s workout.

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