“Tailgate”

AMRAP 30
200 Meter Run
15 Squats
10 Push Ups
5 Pull Ups
1 Clean + Jerks

Weight: 205/145

AMRAP 30
200 Meter Run
15 Squats
10 Bench Push Ups
5 Banded Pull Ups
1 Clean + Jerks

Weight: 165/115

AMRAP 30
200 Meter Run
9 Squats
6 Bench Push Ups
3 Banded Pull Ups
1 Clean + Jerks

Weight: 95/65

WOD GUIDANCE & GOALS
When you see AMRAP, you should see an opportunity to try a more difficult movement or heavier weight. For today’s amrap find a moderate pace and stick to it! The run will take around :60, use the squats to recover, then chip away at the push ups (unbroken or 5 and 5). Try to do the pull ups unbroken as long as possible, and choose a weight for the clean and jerk that feels heavy (but with great form)! Target 8+ rounds.

Inspired by CFL

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“@ My Worst”

10 x AMRAP 1
3 Thrusters
Max Double Unders
Rest 1 Minute

Weight: 155/105

10 x AMRAP 1
3 Thrusters
Max Attempts
Rest 1 Minute

Weight: 115/75

10 x AMRAP 1
3 Thrusters
Max Single Unders
Rest 1 Minute

Weight: 75/55

WOD GUIDANCE & GOALS
Thank you RPM for this little diddy! You have ONE MINUTE to complete three heavy thrusters (have to JUMP the weight off of your shoulders), and in the remaining time do as many double unders as possible (you’ll have around :45). Write down your total during the 1 minute rest, and at the end your score will be total reps from all 10 rounds.

Courtesy of RPM

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“Defense”

With a Partner
150 Calorie Row
75 Chest to Bar Pull Ups
50 1-DB Step Overs, 20″
75 Pull Ups
150 Calorie Row

Weight: 50/35

With a Partner
125 Calorie Row
75 Pull Ups
50 1-DB Step Overs, 20″
75 Ring Row
125 Calorie Row

Weight: 35/20

With a Partner
100 Calorie Row
50 Banded Strict Pull Ups
50 1-DB Step Overs, 20″
50 Ring Rows
100 Calorie Row

Weight: 25/15

WOD GUIDANCE & GOALS
Another partner workout! Grab a friend and divide the calorie row however you’d like (we suggest :60 on/off) targeting sub 10 minutes for the row. For the chest to bar pull ups, trade off every 5-10 reps. Whatever scale you choose, make sure this set of pull ups is harder than the later set. The db step ups are with 1 db, and you’ll be stepping on top and over the box. Trade off every 10 reps. Back to pull ups (again these should feel easier than the first set), where you’ll chip away at sets of around 5-10 again, and then sprint out the last 150 calories on the row. Target sub 30 minutes.

Inspired by Alec Smith

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“They Were Smart”

AMRAP 15
15 Box Jumps
12 Dumbbell Push Press
9 Dumbbell Deadlifts

Height: 24/20
Weight: 50/35

AMRAP 15
15 Step Ups
12 Dumbbell Push Press
9 Dumbbell Deadlifts

Height: 24/20 
Weight: 35/20

AMRAP 15
15 Step Ups
12 Dumbbell Push Press
9 Dumbbell Deadlifts

Height: 20
Weight: 25/15

WOD GUIDANCE & GOALS
Inspired by the open, this workout is going to generate a high power output! Find a moderate/fast pace on the box jumps, breathing on the return. The dumbbell push press and deadlifts, try to keep unbroken for the entire workout! For the push press, focus on keeping your knees locked as you press overhead, and on the deadlift focus on keeping your back flat and using your legs. Target 7+ rounds.

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“Clean Complex + HSPU”

WOD GUIDANCE & GOALS
HEAVY/TECHNIQUE DAY! This is your opportunity to perfect/correct your form for the hang power clean and squat clean. For 20 minutes you’ll build up in weight for the complex. If your form breaks down as you’re building, deload your bar slightly, make corrections, then potentially increase your weights again. Record your highest successful set.

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“Way Down”

With a Partner
5 Rounds
30 Calorie Bike
50 Toes to Bar
30 Kettlebell Swings
20 Burpees

Weight: 53/35

With a Partner
5 Rounds
20 Calorie Bike
50 Knee Ups
30 Kettlebell Swings
20 Burpees

Weight: 35/26

With a Partner
5 Rounds
20 Calorie Bike
40 Leg Lifts
20 Kettlebell Swings
10 Burpees

Weight: 26/18

WOD GUIDANCE & GOALS
With a partner or your Valentine, share reps for every movement to complete the 5 rounds. The calorie bike will take around 2:00 to complete, target 55+ rpms. The toes to bar will take :60-:90, the kettlebell swings (consecutive sets) will take :45-:60, and the burpees around :60. Keep rounds consistent and target a sub 30 minute finish.

Post Time to Comments. Compare Scores HERE.

“Much More to See”

WOD GUIDANCE & GOALS
Three parts?! Heck yes! The first six minutes, try to complete the 50 box step overs under the time cap. You will be carrying TWO dumbbells (suitcase style) up and over. Make sure you choose a weight that you can successfully carry over for at least five reps before breaking. At the six minute mark, you’ll immediately start rowing 1000 meters. Target completing the row in 4-5 minutes and having at least a minute rest before the next phase of the workout. At the twelve minute mark, you’re doing an AMRAP 10 of ab exercises with 1 dumbbell (can be heavier than what you used on the boxes). The twists and wipers are 10 per side.

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“Salt + Sour”

AMRAP 20
30 Double Unders
5 Squat Cleans
5 Front Squats
30 Double Unders
10 Lateral Burpees

Weight: 135/95

AMRAP 20
10 Attempts
5 Squat Cleans
5 Front Squats
10 Attempts
10 Lateral Burpees

Weight: 115/75

AMRAP 20
50 Single Unders
5 Hang Squat Cleans
5 Front Squats
50 Single Unders
10 Burpees

Weight: 75/55

WOD GUIDANCE & GOALS
Salt + Sour = SPICY! Each set of double unders, try to do them unbroken or in bigger sets as long as possible. Start the squat clean and front squats in unbroken sets. As the amrap progresses, break the squat cleans into 3 reps then 2 reps and go right into the front squats. Move at a moderate pace for the lateral burpees. Target 5 rounds.

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“I Wanna Try”

AMRAP 16
Up Ladder
2-4-6-8-10…
Shoulder to Overhead
100-200-300-400…
Meter Run

Weight: 155/105

AMRAP 16
Up Ladder
2-4-6-8-10…
Shoulder to Overhead
100-200-300-400…
Meter Run

Weight: 135/95

AMRAP 16
Up Ladder
2-4-6-8-10…
Shoulder to Overhead
100-200-300-400…
Meter Run

Weight: 115/75

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WOD GUIDANCE & GOALS
There’s nothing like an up ladder to mentally and physically challenge yourself! Choose a weight for the shoulder-to-overhead that you can move for 5 reps unbroken before having to break. You’ll start with two reps, and a 100 meter run, then 4 reps, and a 200 meter run, etc., for 16 minutes. Target the round of 14/700

Courtesy of RPM

“Row Sprints”

10 x 250/200 Meter
rest 2:00 between sets

10 x 250/200 Meter
rest 2:00 between sets

10 x 200/150 Meter
rest 2:00 between sets

WOD GUIDANCE & GOALS
ALL OUT! Yup, no holding back efforts today. You’ll have TWO TIMES the rest that it takes to complete the 250/200 meter interval, so really challenge yourself with all out efforts. Target :60 per interval.

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