WOD: Tue 03.29.2022 “Eyes Don’t Lie”
WOD
“Eyes Don’t Lie”
6 Rounds
5 Squat Snatch
200 Meter Run
Rest 2 Minutes
Weight: 135/95
6 Rounds
5 Squat Snatch
200 Meter Run
Rest 2 Minutes
Weight: 115/75
6 Rounds
5 Hang Squat Snatch
200 Meter Run
Rest 2 Minutes
Weight: 75/55
WOD GUIDANCE & GOALS
Snatches! Choose a moderate weight for your squat snatches. Maybe the first round you can do unbroken, or you start with sets of 3 and 2 reps. Once you complete the snatches run the 200 as fast as possible as you have a REST coming up! Target 1:30 per round
Post Intervals to Comments.
HOME WOD
6 Rounds
5 Sit to Stands
200 Meter Run
Rest 2 Minutes
ENDURANCE
Rest
WOD: Mon 03.28.2022 “Say It Right”
WOD
“Say It Right”
20 Rounds
1 Clean
2 Box Jump Overs
3 Chest to Bars
Weight: 205/145
Height: 24/20
20 Rounds
1 Clean
2 Box Step Overs
3 Pull Ups
Weight: 165/115
Height: 24/20
20 Rounds
1 Clean
2 Box Step Ups
6 Ring Rows
Weight: 115/75
Height: 20″
WOD GUIDANCE & GOALS
Fast and Furious! We all love a workout with a short rep scheme. Set a quick/aggressive pace from the start and maintain. Keep transitions fast, and go unbroken every round. Target 12 minutes
Courtesy of NCFit
Post Time to Comments.
HOME WOD
40 Rounds
1 Squat
2 Push Ups
3 Sit Ups
ENDURANCE
20 Rounds
:30 sprint, 1 min jog
WOD: Sun 03.27.2022 “Make Peace”
WOD
“Make Peace”
2 Rounds
40-30-20-10 Squat
20-15-10-5 Push Up
400-300-200-100 Run
Rest 5 Minutes Between Rounds
2 Rounds
40-30-20-10 Squat
20-15-10-5 Bench Push Up
400-300-200-100 Run
Rest 5 Minutes Between Rounds
2 Rounds
30-20-10 Squat
15-10-5 Bench Push Up
300-200-100 Run
Rest 5 Minutes Between Rounds
WOD GUIDANCE & GOALS
Rise-N-Grind!! At the end of every round you get to REST 5 MINUTES. So what does that mean? You’re moving FAST every interval. Try to do a squat every :01-:02, break push ups into sets of 5-10 to shorten rest periods, and then run as fast as possible! Target 3:00, 2:30, 2:00 and :90.
Post Intervals to Comments.
WOD: Sat 03.26.2022 “Optimistic”
WOD
“Optimistic”
EMOM 24
1 – 15/12 Calorie Bike
2 – 3 Hang Power Snatch
3 – 15 Box Jumps
Weight: 155/105
Height: 24″
EMOM 24
1 – 12/9 Calorie Bike
2 – 3 Hang Power Snatch
3 – 15 Box Jumps
Weight: 115/75
Height: 20″
EMOM 24
1 – 9/6 Calorie Bike
2 – 3 Hang Power Snatch
3 – 15 Step Ups
Weight: 75/55
Height: 24″
WOD GUIDANCE & GOALS
How fast can you go! Complete each movement within the minute. Scale calories on the bike, use less weight on the snatches or do less box jumps to fit the time domain. Record modifications.
Post Mods to Comments.
WOD: Fri 03.25.2022 Clean Complex + Weighted Pull Ups
WOD
CLEAN COMPLEX AND PULL UPS
7×2, building
7×2, building
7×2, building
WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to a moderate weight (65%) to start your working sets of the clean complex. Ideally, every set you’ll build in weight but ONLY if your form and technique are dialed in. If not, do not build and practice. For the weight pull ups stay at the same weight for 5 sets of anywhere between 3-5 reps. Record weights.
Post Weights to Comments.
HOME WOD
Tabata
Plank Hold
and
Handstand Hold
ENDURANCE
Run Club at 10:15a
EVERYONE and ALL ABILITIES welcome!
WOD: Thu 03.24.2022 “Because I Have To”
WOD
“Because I Have To”
6 Rounds
21/18 Calorie Row
15 Burpees
9 Thrusters
Weight: 135/95
6 Rounds
18/15 Calorie Row
15 Burpees
9 Thrusters
Weight: 115/75
4 Rounds
15/12 Calorie Row
12 Burpees
9 Thrusters
Weight: 75/55
WOD GUIDANCE & GOALS
Get ready to go LONG! Find a steady pace from the beginning that you can stick with and will minimize your rest. The row will take :90, scale to meet this time domain. The burpees pace to complete them in :60-:75, and then choose a weight for the thruster that you may have to break into 5/4 reps. Each round will take about 4 minute or less. Scale reps and/or weight to meet the stimulus. Target 24 minutes.
Post Time to Comments.
HOME WOD
6 Rounds
300 Meter Run
15 Burpees
9 Squats
6 Push Ups
ENDURANCE
10 rounds – Every 2 minutes, complete:
1x snatch with 3 second pause at 1″ above knee + 1x snatch (work up to a max for the day).
*Each round will consist of 2 snatches. For the first rep, pause for 3 seconds at the launch position before finishing out the lift. For the second rep, it will be a full squat snatch from the floor.
WOD: Wed 03.23.2022 “Spear”
WOD
“Spear”
5 Rounds
10 1-Arm DB Clean + Jerks
15 Toes to Bar
Then
5 Rounds
10 DB Snatch
200 Meter Run
Weight: 50/35
5 Rounds
10 1-Arm DB Clean + Jerks
15 Knee/Pike Ups
Then
5 Rounds
10 DB Snatch
200 Meter Run
Weight: 35/20
5 Rounds
10 1-Arm DB Clean + Jerks
15 Leg Lifts
Then
5 Rounds
10 DB Snatch
100 Meter Run
Weight: 25/15
WOD GUIDANCE & GOALS
Two parts again, but this time no rest! Alternate arms for the clean and jerks. Choose a weight that you can cycle for 10 reps unbroken. Do the toes to bar unbroken, but once your grip starts to fatigue, do sets of 10/5 or 6/5/4. Once you finish five rounds of the first couplet, immediately start the second couplet. Alternate arms for the snatches then sprint the 200 meters. Target 15 minutes.
Post Time to Comments.
HOME WOD
5 Rounds
10 Jumping Squats
15 Leg Lifts
Then
5 Rounds
10 Jumping Lunges
200 Meter Run
ENDURANCE
20 x 200m ot :90
WOD: Tue 03.22.2022 “Flower of Life”
WOD
“Flower of Life”
50-40-30-20-10
Sit Ups
Meter Handstand Walk
10x10m Farmer’s Carry
50-40-30-20-10
Sit Ups
5-4-3-2-1
Wall Walks
10x10m Farmer’s Carry
25-20-15-10-5
Sit Ups
50-40-30-20-10
Plank Taps
10x10m Farmer’s Carry
WOD GUIDANCE & GOALS
wo parts! For the first couplet, ideally complete the sit ups and the handstand walking under the fifteen minute window. Keep the sit ups unbroken, and spend no more than :90 on the sets of handstand walks. Target 10 minutes. For the second couplet, bike the designated calories in :60 or less. Then pick up two kettlebells and shuttle them 100m in increments of 10 meters. Target 5 rounds.
Post Time + Rounds to Comments.
HOME WOD
Sit Ups
Meter Handstand Walk
ENDURANCE
Rest
WOD: Mon 03.21.2022 “Dead Roses”
WOD
“Dead Roses”
AMRAP 12
Up Ladder by 4 Reps
4 Overhead Lunges
4 Chest to Bars
20 Double Unders
8 Overhead Lunges
8 Chest to Bars
20 Double Unders
12/12, 16/16, etc
Weight: 115/75
AMRAP 12
Up Ladder by 4 Reps
4 Overhead Lunges
4 Pull Uups
20 Attempts
8 Overhead Lunges
8 Pull Ups
20 Attempts
12/12, 16/16, etc
Weight: 75/55
AMRAP 12
Up Ladder by 4 Reps
4 Overhead Lunges
4 Ring Rows
20 Single Unders
8 Overhead Lunges
8 Ring Rows
20 Single Unders
12/12, 16/16, etc
Weight: 55/35
WOD GUIDANCE & GOALS
This workout will feel very Fran-esque (aka it’ll burn your lungs)! Keep the all three movements unbroken as long as possible. You might have to break the chest to bars on the round of 16 reps. Target completing the round of 20 reps.
Post Rounds to Comments.
HOME WOD
100 pushups
100 sit ups
100 squats
100 lunges
ENDURANCE
20 rounds
1 min on, 1 min easy
for distance
WOD: Sun 03.20.2022 “Sorted”
WOD
“Sorted”
AMRAP 35
3 Dumbbell Deadlifts
6 Push Ups
9 Wall Balls
12 Lunges
15 Sit Ups
:60 Bike
AMRAP 35
3 Dumbbell Deadlifts
6 Push Ups
9 Wall Balls
12 Lunges
15 Sit Ups
:60 Bike
AMRAP 35
3 Dumbbell Deadlifts
6 Push Ups
9 Wall Balls
12 Lunges
15 Sit Ups
:60 Bike
WOD GUIDANCE & GOALS
Rise-N-GRIND is right! Choose heavy dumbbells for the 3 deadlifts, and try to do the push ups on your toes. Use a heavier medicine ball for the wall balls (it’s only 9!) then recover on the lunges and sit ups. Get as many calories as possible on the bike. Record your total rounds AND your total calories. Target 10 rounds and 60-100 calories.
Post Rounds to Comments.