WOD – Sun, Dec 7
5 Rounds
15 Ring Rows
40 Sit Ups
30 DB Snatch
200 Meter DB Farmer’s Carry
MCx: 50/35
MAx: feet under the rings, 25/15
MVx: step back one step for 10 rr, 30 sit, 20 db sn 15/10, 100m
GOALS + GUIDANCE: Don’t underestimate the ring row! Stand with your feet under the rings, take one step forward, and then lay back so your eyes are under the rings for the ring rows. You should have to break these into sets of five reps. Then, motor through 40 sit ups, maybe taking a break at rep twenty five, or doing one continuous set. For the db snatches, choose a weight you can cycle for all 30 reps or at least 20 before having to break the set. Use that same dumbbell for the suitcase carry, switching hands at the manhole cover. Target 30 minutes.
WOD – Sat, Dec 6
In Teams of 3
10 Rounds Each
20 DB Step Ups, 20”
Bike for Cals
Row for Cals
MCx: 50/35
MAx: 35/20
MVx: 25/15
GOALS + GUIDANCE: In teams of 3 (made as fair as possible by the coaches), one person will do 20 db step ups (they are the time keeper) while one person bikes for calories, and the third person rows for calories. When the step ups are done, that person will hop on the bike and continue accumulating calories, the biker will hop to the rower, and the rower will then be the stepper upper. Repeat until each team member has been through the workout 10 times. At the end, record your TOTAL TIME AND TOTAL CALS. Target 45 minutes.
WOD – Fri, Dec 5
3 Rounds
15 Squats
15 Deadbug
15 Glute Bridge
15 Curtsy Lunge (L)
15 Curtsy Lunge (R)
*add 1 db rnd 2 + 3
GOALS + GUIDANCE: Together as a class, and for quality not time, you’ll move through the three rounds of the warm up. Rounds two and three, use a dumbbell and go up in weight on round three.
GOALS + GUIDANCE: Start your first working set of squats at 75% and build for the remaining two sets. Record your heaviest weight.)
Tabata Copenhagen Plank
4 rounds on R-side
4 Rounds on L-side
GOALS + GUIDANCE: To cash out, you’ll do tabata Copenhagen plank holds. Ideally, feet will be propped on a bench. Scale by doing a side plank on the floor. Complete four rounds on one side, then four rounds on the other.
WOD – Thu, Dec 4
GOALS + GUIDANCE: Start your first working set of presses at 75% and build for the remaining two sets. Remember to keep your legs locked and abs engaged. Take two minutes between sets. Record your weight.)
50 Double Unders
40 Wall Balls
30 Russian KB Swings
20 Hand-Release Push Ups
10 Box Jumps
20 Hand-Release Push Ups
30 Russian KB Swings
40 Wall Balls
50 Double Unders
MCx: 20/14, 70/53, 24″
MAx: 15 attempts, 14/10, 53/35, push ups to abmats no hand release, 20″
MVx: 60 singles, 30 wb 10/6, 20 kbs 35/26, 10 knee push ups to abmats, 10 step ups 24/20
GOALS + GUIDANCE: We love a ladder! Start with fifty dubs, either unbroken or in two sets of twenty five reps. Spend no more than :60 on the jump rope. For the wall balls, choose a weight that you can move for twenty reps unbroken before having to rest. Complete the wall balls in :90-2:00. Use a heavy kettlebell for the eye-height swings, breaking the set of thirty into 15/15 reps, and spending no more that :60-:75 on this movement. Chip away at the hand-release push ups in sets of five to ten, and complete the down ladder with ten box jumps. THEN, work your way back up the ladder and this time try to go faster or do bigger sets. Target 13 minutes (15 cap)
WOD – Wed, Dec 3
With a Partner
150 Calorie Bike
100 Power Cleans
50 Muscle Ups
MCx: 135/95
MAx: 115/75, 125 cals, chest to bars
MVx: 100 cals, 75/55, pull ups/band/ring rows
GG; Grab a friend and let’s go! Switching every minute or :45, accumulate as many calories as possible when it’s your turn, until you and your partner complete 150 calories. Bike calories should take 10-15 minutes, so scale amount to be within this range. For the power cleans, switch every 3-5 reps with your partner until you accumulate 100 reps. The cleans will take around five minutes to complete. Then chip away at the ring or bar muscle ups in singles or twos/threes. Target 20-25 minutes for the entire workout.
WOD – Tue, Dec 2
AMRAP 18
400 Meter Run
5 Wall Walks
MAx; 300m run, 3 wall walks or mod wall walks
MVx: 200m, 30 plank taps
GOALS + GUIDANCE: The strategy for this one?! Run fast 400’s, and recover between wall walks. Run the 400’s in about 2:00 and complete the wall walks in around :60. Between wall walks, give yourself a five second countdown, and then try for your next rep. This will help you minimize your rest time. Target 4-6 rounds.
WOD – Mon, Dec 1
GOALS + GUIDANCE: The sumo deadlift puts the most demand on your glutes and can either feel easier or harder than the traditional deadlift. Start your first working set of 8 at 75% of your 1 rep max, and build in weight for the remaining )
4 x AMRAP 3
5 Burpees
10 Toes to Bar
Max Calorie Row
Rest 1 Minute
MAx: knee or pike up
MVx: in and outs, leg lift or v-ups
GOALS + GUIDANCE: The faster you move the more cals you get! Move through the burpees at a steady, controlled pace wrapping them up in :15-:20. Do the toes to bar unbroken for as long as possible, then try to only break them once in future rounds. Then in any remaining time (around :60-:90) row your heart out for max cals! Use the rest to bring down your heart rate and attack the next round. Record total calories.
WOD – Sun, Nov 30
15 Rounds
15 Cal Row, Rest :15
200 Meter Run, Rest :30
MAx: 12 cals, 150m
MVx: 9 cals, 100m
GOALS + GUIDANCE: Complete the row in :60, then take a :15 break. Run the 200 in :45-:60, then rest :30. Try to stay consistent from round to round. Target sub 40-45 min.
WOD – Sat, Nov 29
15/12 Cal Bike
21-15-9 Deadlifts
21-15-9 Hand-Release Push Ups
63-45-18 Double Unders
MCx: 225/155
MAx: 12/9 cals, 185/135, knee hr push ups, 21-15- 9 attempts
MVx: 9/6 cals, 135/95, abmat knee push ups, 84-60-27 singles
GOALS + GUIDANCE: At the start of every round (3 rounds) bike 15/12 calories which at a steady pace, should take 1 minute or less. Choose a deadlift weight that’s on the moderately heavy side. You may have to break the set of 21 and set of 15 into two sets. Manage your arm fatigue on the push ups by breaking them up early into smaller sets. Relax your arms on the double under, and try to collect yourself here before the next round. Target 20 minutes.