“He’s That Guy”

WOD GUIDANCE & GOALS
A Devil’s what?! The devil’s press is a burpee on 1-db, then as you stand up do a dumbbell swing overhead. Complete five, 1-arm devil’s press on one side, then five on the other, to complete 10 reps. You’ll then hold the dumbbell across your chest or on your shoulder to complete 40 total lunges (20 per side.) The final movement in each round is hand-release push ups, then you’re off for a 400 meter run (this workout ends with a run.) With each round get faster on all movements. Target 20 minutes.

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“Request”

4 x on the 5 Minute
30/25 Calorie Row
20 Toes to Bar
10 Front Squats

Weight: 165/115

4 x on the 5 Minute
25/20 Calorie Row
20 Knees Up
10 Front Squats

Weight: 135/95

4 x on the 5 Minute
20/15 Calorie Row
15 Leg Lifts
10 Front Squats

Weight: 115/75

WOD GUIDANCE & GOALS
The faster you move, the more rest you earn! Push to complete the row under two minutes (scale to meet the time domain.) Divide toes to bar into sets of 10 and 10, or quick sets of 5, completing them in :60 or less. And choose a weight for the front squats that you can do for 10 reps unbroken, but by rep 6 you want to put the bar down. Target 3-3:30 per round.

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“That’s On You”

WOD GUIDANCE & GOALS
Rise-N-Grind!! For the first AMRAP, choose a weight for the dumbbell that you can snatch for 10 reps, but also overhead lunge (any arm) for 20 reps unbroken. Target 3 rounds. For the second AMRAP, choose a kettlebell you can easily swing for 10 reps, and for the first set of lunges (held in the goblet position) you can do 20 unbroken. Target 2+ rounds. The final AMRAP is dedicated to ABS! You’ll fly through the first few rounds, and then the work will catch up to you. Target 4+ rounds.

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“Rough Seas”

WOD GUIDANCE & GOALS
It’s time to race the clock and earn your rest! At the start of every four minutes, motor through 15 push ups, big sets of double unders, and 6/5/4 or 10/5 pull ups. Each interval will take around 1:30-2:00 to complete, depending on your proficiency with these movements. If you know the intervals will take longer, first scale the number of reps (10 push/pull and/or 15 dubs), then scale the movements themselves (box/bench push, ring rows, single unders.) Record your intervals.

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“Exiting”

21-15-9 Box Jump
15-12-9 Hang Power Snatch
Rest 3 Minutes
21-15-19 Knees to Elbow
15-12-9 Hang Power Snatch

Height: 24/20
Weight: 75/55

21-15-9 Box Jump, 20″
15-12-9 Hang Power Snatch
Rest 3 Minutes
21-15-19 Knees Ups
15-12-9 Hang Power Snatch

Weight: 65/45

15-12-9 Step Ups
15-12-9 Hang Power Snatch
Rest 3 Minutes
15-12-9 Tuck Ups
15-12-9 Hang Power Snatch

Height: 24/20
Weight: 55/35

WOD GUIDANCE & GOALS
Couplet on couplet! For the first couplet, find a moderate tempo on the box jumps, trying to complete each rep in 3-4 seconds. The last three or so reps, start to slow your cycle time to get ready for the snatches. The snatches should feel LIGHT, and sets will likely be unbroken or only broken once. Get faster as the reps decrease. Target 5 minutes. For the second couplet, break knees to elbow sets from the very beginning (15/6, 8/7/6 or quick sets of 3-5) to save your grip for the snatches. This time around, you may have to break the snatches depending on how your grip feels after the knees to elbow. Target 5 minutes.

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“WOD TITLE”

15-12-9-6-3 Calorie BIke
30-24-18-12-6 Russian Kettlebell Swing
45-36-27-18-9 Sit Ups

15-12-9-6-3 Calorie BIke
30-24-18-12-6 Russian Kettlebell Swing
45-36-27-18-9 Sit Ups

12-9-6-3 Calorie BIke
24-18-12-6 Russian Kettlebell Swing
36-27-18-9 Sit Ups

WOD GUIDANCE & GOALS
Sprint. The. Bike. Yup, this is your opportunity to see what happens to your legs and lungs, and what your body is capable of, post sprint. The kettlebell swings should be on the heavier side, and post sprint you may have to break them into 2-3 sets. There is hope! You get to catch your breath and “recover” on the sit ups, hooray! Target 15 minutes

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“ER”

5 Rounds
12 Deadlifts
12 Lateral Burpees
12 Chest to Bars
Rest :90

Weight: 225/155

5 Rounds
12 Deadlifts
12 Lateral Burpees
12 Pull Ups
Rest :90

Weight: 185/135

5 Rounds
9 Deadlifts
9 Lateral Burpees
9 Ring Rows
Rest :90

Weight: 135/95

WOD GUIDANCE & GOALS
Fast and furious! As fast as possible, complete the 12 deadlifts, lateral burpees over the bar, and chest to bar pull ups. Each interval will take anywhere between :90-2:00 to complete. Scale the reps and/or movements to meet the stimulus. You’ll have close to an equal work to rest ratio, so push outside your comfort zone every round. Record intervals.

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WOD GUIDANCE & GOALS
HEAVY DAY! From the rack, coaches will help you build to a moderately-heavy weight for your back rack lunges. Reps three and four should make you pause, but you shouldn’t fail any sets. You decide if you’re stepping forward or backwards. Complete four lunges on one side, then four lunges on the other before racking the bar. For the jerk, build to a heavy weight for sets of three. Each rep should require you to reset your breath, and move your feet! Per ALWAYS, only go as heavy as your mechanics/technique will allow you to go. If your mechanics breakdown before your reach the set percentage, stay at a lighter weight to perfect it!

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“Season 4 Part 1”

AMRAP 20
400 Meter Run
5 Squat Cleans
*at 80% 1 rep max clean

AMRAP 20
400 Meter Run
5 Squat Cleans
*at 80% 1 rep max clean

AMRAP 20
300 Meter Run
5 Hang Squat Cleans
*at 80% 1 rep max clean

WOD GUIDANCE & GOALS
You choose your weight! For today’s workout, try to complete the squat cleans as close to 80% as possible. Expect the weight to feel heavy, and expect to do single reps. The goal for a squat clean is to PULL UNDER into the bottom of the squat, for the receiving position. If you’re pulling the barbell high, then riding the weight below parallel, deload your bar and practice better mechanics. Run the 400 meters at your 5k pace (moderate), then do a squat clean every 5-10 seconds. Target 5+ rounds

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“Mother Like Mine”

WOD GUIDANCE & GOALS
Happy Mother’s Day! Grind through seven rounds of twenty total lunges, a :60-:90 row, and a fast set of double unders. Target sub 20 minutes.

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