“Boston Strong”

AMRAP 20
4 Deadlifts
150 Meter Run
20 Double Unders
13 Handstand Push Ups

Weight: 315/225

AMRAP 20
4 Deadlifts
150 Meter Run
6 Attempts
13 Abmat Handstand Push Ups

Weight: 275/185

AMRAP 20
4 Deadlifts
150 Meter Run
30 Single Unders
13 Bench Push Ups

Weight: 225/155

WOD GUIDANCE & GOALS
Choose a weight for the deadlifts that is HEAVY, but you can lift for the first round unbroken. Shake out your legs on the run so they’re ready to jump for the double unders. The handstand push ups break in half, or do unbroken. Your arms will have plenty of rest before the next set of handstands so push your pace. Target 5 rounds.

Post Rounds to Comments. Compare Scores HERE.

“Party Starter”

10 x AMRAP 1
120 Meter Shuttle Run
Max DB Step Overs, 20″
Rest 2 Minute

Weight: 50/35

10 x AMRAP 1
120 Meter Shuttle Run
Max DB Step Overs, 20″
Rest 2 Minute

Weight: 35/20

10 x AMRAP 1
100 Meter Shuttle Run
Max DB Step Overs, 20″
Rest 2 Minute

Weight: 25/15

WOD GUIDANCE & GOALS
SPRINT the 120 meters and in the remaining time, do as many weighted step up and overs as possible. The step overs are done with 1 dumbbell held anyway you’d like except resting on your thigh. Both feet must touch the top of the box and opposite side of the box before the next rep. Target 6 reps per round.

Post Total Step Overs to Comments. Compare Scores HERE.

“By Your Side”

AMRAP 30
5 Strict Pull Ups
10 Push Ups
15 Squats
400 Meter Run

AMRAP 30
3 Strict Pull Ups
6 Push Ups
12 Squats
400 Meter Run

AMRAP 30
3 Banded Pull Ups
6 Bench Push Ups
9 Squats
300 Meter Run

WOD GUIDANCE & GOALS
A little twist on MURPH! Start every round with 5 STRICT pull ups (try to go unbroken as long as possible), then rock out 10 push ups and move through 15 squats. Legs will feel a bit wonky for the first 25-50 meters of the run, but will loosen up so pick up your pace. Every round will take 3-4 minutes. Target 7-10 rounds.

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“It’s For You”

WOD GUIDANCE & GOALS
Grab a BUDDY!! You and your partner will divide each movement however you’d like to complete 7 rounds of the triplet. As soon as you slow down on a movement, switch off with your partner and remember to keep transitions quick. Target 25 minutes.

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“Lethal Weapon”

2-4-6-8-10
5 Wall Balls
3 Handstand Push Ups
1 Clean
*run 200 meters after every designated set of rounds

Weight: 20/14, 225/155

2-4-6-8-10
5 Wall Balls
3 Abmat Handstand Push Ups
1 Clean
*run 200 meters after every designated set of rounds

Weight: 14/10, 165/115

2-4-6-8
5 Wall Balls
3 Push Ups
1 Clean
*run 100 meters after every designated set of rounds

Weight: 10/6, 115/75

WOD GUIDANCE & GOALS
Hollyman with a twist! Here’s how this workout…works. You will complete 5 wb, 3 hspu, and 1 clean TWO TIMES through THEN run 200 meters. You’ll then complete the triplet FOUR times THEN run 200 meters. You’ll continue this pattern until you complete 10 rounds of the triplet and FINISH with a 200 meter run. Choose a weight for the clean that takes 8/10 effort to lift. There is a 35 minute cap

Post Time to Comments. Compare Scores HERE.

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to your working weights for both lifts. The press and the front rack lunges will feel moderate to heavy. For the lunges, do 3 reps on one side then 3 reps on the other (not alternating).

Post Weights to Comments. Compare Press HERE and Lunges HERE

“First Class”

21-15-9-6-3
Front Squat
Burpee Over the Bar
5-4-3-2-1
Rope Climb

Weight: 165/115

21-15-9-6-3
Front Squat
Burpee Over the Bar
5-4-3-2-1
Strict Pull Ups

Weight: 135/95

15-9-6-3
Front Squat
Burpee Over the Bar
15-12-9-6-3
Ring Rows

Weight: 115/75

WOD GUIDANCE & GOALS
This is a SPICY one for your legs! Choose a weight for the front squats that you HAVE to break the set of 21 front squats into 2-3 sets. The first few burpees your legs will feel heavy, but once you’re a few reps into a set pick up your pace. Each rope climb will take around :10 to complete, try to stay on this pace or reduce reps. Target 12 minutes.

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“Safe With Me”

AMRAP 15
15/12 Calorie Bike
30 Double Unders
10 Dumbbell Snatch

Weight: 70/50

AMRAP 15
12/9 Calorie Bike
10 Attempts
10 Dumbbell Snatch

Weight: 50/35

AMRAP 15
9/6 Calorie Bike
50 Single Unders
10 Dumbbell Snatch

Weight: 35/20

WOD GUIDANCE & GOALS
We’re scaling up! Yup, it’s time to pick up a heavier dumbbell, safely of course, for today’s workout! If you’ve been using a 35# dumbbell pick up the 40 or 45#. If you’ve been using a 25# dumbbell pick up the 30-35#. It’s only 10 reps, AND it’s an AMRAP which is the perfect combo to try something new. The bike will take around :60 and the double unders around :30. Target 5+ rounds.

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“Mistakes”

With a Partner
20 Rounds
15 Medball Cleans
15 Medball Sit Ups

Weight: 20/14

With a Partner
20 Rounds
15 Medball Cleans
15 Medball Sit Ups

Weight: 14/10

With a Partner
20 Rounds
10 Medball Cleans
10 Medball Sit Ups

Weight: 10/6

WOD GUIDANCE & GOALS
Grab a buddy and complete the 20 rounds “you go, I go” (10 rounds each). You’ll rest as your partner works, so push your pace! Target 20 minutes.

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“Lemons”

AMRAP 30
4 Bar Muscle Ups
8 Deficit Handstand Push Ups
12 Hang Power Snatch
400 Meter Run

Weight: 95/65

AMRAP 30
4 Chest to Bars
8 Handstand Push Ups
12 Hang Power Snatch
400 Meter Run

Weight: 75/55

AMRAP 30
4 Strict Pull Ups
8 Bench Handstand Push Ups
12 Hang Power Snatch
300 Meter Run

Weight: 55/35

WOD GUIDANCE & GOALS
Sweatfest! AMRAP is an opportunity to work on a weakness or new skill, so choose one movement in today’s workout that challenges you. Maybe you do bar muscle up attempts, or do negative handstand push ups, or use a heavier weight on the snatch, OR run all 400 meters. Your goal should be to complete 6 rounds.

Courtesy of RPM

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