“Big Energy”

With a Partner
100 Pull Ups
100 Box Jumps
100 Push Ups
100 Back Squats

Height: 24/20
Weight: 95/65

With a Partner
50 Strict Pull Ups
100 Step Ups
100 Bench Push Ups
100 Back Squats

Height: 24/20
Weight: 75/55

With a Partner
75 Ring Rows
75 Step Ups
75 Bench Push Ups
75 Back Squats

Height: 20″
Weight: 55/35

WOD GUIDANCE & GOALS
Partner WOD! Complete each movement, breaking the reps between you and your buddy anyway you’d like, before moving to the next. Do small sets (5-10 reps) and keep the turnover fast! As soon as you start to slow down, pass the work to your partner. Target sub 20 minutes.

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“Young Right Now”

5 Rounds
15 Russian Kettlebell Swings
30 Squats
400 Meter Run

Weight: 70/53

5 Rounds
15 Russian Kettlebell Swings
30 Squats
400 Meter Run

Weight: 53/35

5 Rounds
10 Russian Kettlebell Swings
20 Squats
300 Meter Run

Weight: 35/26

WOD GUIDANCE & GOALS
Grind it out! Use a heavier kettlebell today for the eye-height swings, and complete them either unbroken or in sets of 10 and 5 reps. Push your pace on the squats, and use the first 50 meters of the run to shake out your legs. Target 20 minutes.

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“Free Bird”

2 Rounds
1 Mile Bike
45 Sit Ups
35 Wall Balls
15 Ring Dips
10 Deadlifts

Weight: 20/14, 315/205

2 Rounds
3/4 Mile Bike
45 Sit Ups
35 Wall Balls
15 Jumping Ring Dips
10 Deadlifts

Weight: 14/10, 225/155

2 Rounds
Half Mile Bike
35 Sit Ups
25 Wall Balls
15 Bench Dips
10 Deadlifts

Weight: 10/6, 135/95

WOD GUIDANCE & GOALS
Saturday Sweatfest! The bike will take around 3-4 minutes. Your legs and lungs will recover during the sit ups, so really push your pace on the bike. Try to do wall balls in 1-2 sets (20/15), again your legs will get to rest on the next movement. Ring dips (scaled or not) can be attacked in either big sets or chipping away with smaller sets and short breaks. Both strategies are effective. For the deadlift, choose a weight you can do for 2-3 reps then have to take a break. Target 18 minutes.

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“Open 22.1”

AMRAP 15
3 Wall Walks
12 Dumbbell Snatch
15 Box Jump Overs

Weight: 50/35
Height: 24/20

AMRAP 15
3 Scaled Wall Walks
12 Dumbbell Snatch
15 Box Step Overs

Weight: 35/20
Height: 24/20

AMRAP 15
12 Plank Taps
12 Dumbbell Snatch
15 Box Step Overs

Weight: 25/15
Height: 20″

WOD GUIDANCE & GOALS
Wall Walks are back for this marathon of a workout. Pick a pace that you can maintain for 15 minutes, and stick to it! Move conservatively on the wall walks to achieve the set standard (not moving hands from start line before feet are off the floor, and getting them to the start line before they leave the wall.) Move at a moderate pace on the dumbbell snatch, alternating hands every rep, and taking no breaks. Catch your breath on the step down of the box jump overs (moderate pace), and for efficiency face laterally. Target 7-8 rounds.

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“Don’t Be Shy”

3 Rounds
4:00 on/1:00 off
500/400 Meter Row
15 Push Press
10 Back Rack Lunges
Max Burpee Pull Ups

Weight: 95/65

3 Rounds
4:00 on/1:00 off
500/400 Meter Row
15 Push Press
10 Back Rack Lunges
Max Burpee Pull Ups

Weight: 75/55

3 Rounds
4:00 on/1:00 off
400/350 Meter Row
12 Push Press
9 Back Rack Lunges
Max Burpee Pull Ups

Weight: 55/35

WOD GUIDANCE & GOALS
It’s a RACE! Spend no more than 2:00 on the row (scale meters) and complete the meters at a moderate pace. As soon as you’re off the rower, grab your bar and do the push press unbroken or at least in sets of 10 and 5 reps. On the last push press, place the bar gently on your back and rock out 10 alternating lunges (5/side). Run to the rig and in any remaining time (:45-:60) do as many burpee pull ups as possible! Record total burpee pull ups.

Courtesy of Ibex

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“Motto”

AMRAP 18
600 Meter Run
90 Double Unders

AMRAP 18
600 Meter Run
30 Attempts

AMRAP 18
400 Meter Run
120 Single Unders

WOD GUIDANCE & GOALS
Cardio Wednesday! Run the 600 meters in around 3 minutes, then spend :90-2:00 to complete the double unders. Choose the run or the double unders to get outside your comfort zone. Run fast or do doubles if you don’t usually do them. Target 3+ rounds.

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“Overpass Graffiti”

50 Clean + Jerks
75 Toes to Bar

Weight: 185/135

50 Clean + Jerks
75 Pike Ups

Weight: 155/105

50 Clean + Jerks
75 Leg Lifts

Weight: 95/65

WOD GUIDANCE & GOALS
YOU decide how to complete this workout! Yup, get the work done anyway, anyhow. You can do 5 clean and jerks, then 10-15 toes to bar, and repeat until both movements are complete. You could do 1 clean and jerk and 5 toes to bar, you could do all 50 c+j then all 75 ttb,  it’s up to you! Our suggestion is that you do 5 rounds of 10 clean ad jerks and 15 toes to bar, or 25 rounds of 2 clean and jerks and 3 toes to bar. Have fun, record your times and how you broke up the sets!

Courtesy of Speal

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“Light Switch”

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you work up to 85% (8.5/10 effort) of your 1 rep max back squat, and you’ll do 4 reps at this weight for 3 sets. All four reps should feel heavy but you should not fail a set. THEN, for the EMOM you’ll do BOTH the push ups and muscle ups within the minute. Complete the reps within :30-:45, so you have at least :15 to rest before the next set.

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“Dancing Alone”

EMOM 20
1. 12/9 Calorie Bike
2. 3 Wall Walks
3. :30 Hollow Hold
4. 14 Dumbbell Snatch

Weight: 50/35

EMOM 20
1. 9/6 Calorie Bike
2. 3 Wall Walks
3. :30 Hollow Hold
4. 14 Dumbbell Snatch

Weight: 35/20

EMOM 20
1. 9/6 Calorie Bike
2. 12 Plank Taps
3. :30 Hollow Hold
4. 14 Dumbbell Snatch

Weight: 25/15

WOD GUIDANCE & GOALS
EMOM or bust! Complete each movement within the designated minute. Scale the reps to meet these guidelines. Chose a weight for the snatches that you can easily complete 14 snatches unbroken for the entire emom.

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