“Angie”

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

75 Pull Ups
75 Push Ups
75 Sit Ups
75 Squats

50 Pull Ups
50 Push Ups
50 Sit Ups
50 Squats

WOD GUIDANCE & GOALS
100?! Yes, 100 reps of all four bodyweight movements. You must complete ALL of the pull ups before moving to the push ups, and ALL of the push ups before moving to sit ups, etc. If 100 reps sounds like too many of one movement, SCALE! For the pull ups and push ups, chip away at small manageable sets with short breaks. Do the sit ups in big sets (maybe even one continuous set) and squats move through at a steady pace. Target 20 minutes

Post Time to Comments. Compare Scores HERE.

“Open 20.4”

30 Box Jumps
15 Clean and Jerks
30 Box Jumps
15 Clean and Jerks
30 Box Jumps
10 Clean and Jerks
30 Pistols
10 Clean and Jerks
30 Pistols
5 Clean and Jerks
30 Pistols
5 Clean and Jerks

Height: 24/20
Weight; 95/65, 135/85, 185/115, 225/145, 275/175, 315/205

30 Box Steps Ups
15 Clean and Jerks
30 Box Step Ups
15 Clean and Jerks
30 Box Step Ups
10 Clean and Jerks
30 Assisted Pistols
10 Clean and Jerks
30 Assisted Pistols
5 Clean and Jerks
30 Assisted Pistols
5 Clean and Jerks

Height: 24/20
Weight: 75/55, 115/75, 135/95, 155/105, 165/115, 175/125

30 Step ups
15 Clean and Jerks
30 Step Up
15 Clean and Jerks
30 Step Ups
10 Clean and Jerks
30 Close Stance Squat
10 Clean and Jerks
30 Close Stance Squat
5 Clean and Jerks
30 Close Stance Squat
5 Clean and Jerks

Height: 20″
Weight: 55/35, 65/45, 75/55, 95/65, 115/75, 135/95

WOD GUIDANCE & GOALS
This workout kicks off with box jumps, do not go guns blazing, find a nice steady pace and hold to it. Step ups are an option, do a few toward the end of each set to catch your breath. The first set of clean and jerks you should be able to cycle through 10 reps before breaking. The next set, do sets of 5 reps.

Post Reps or Time to Comments. Compare Scores HERE.

“Gather Round”

STRENGTH
Hang Power Snatch
5×3, across at 80-85%

STRENGTH
Hang Power Snatch
5×3, across at 80-85%

STRENGTH
Hang Power Snatch
5×3, across at 80-85%

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 80% of your 1 rep max hang power snatch. Across means you’ll stay at the same weight for all five sets of three reps. The weight will feel moderate to heavy but you shouldn’t have any failed reps. As always, TECHNIQUE TRUMPS WEIGHT!

Post Weight + Time to Comments. Compare Hang Snatch HERE

“Goes With Everything”

800-600-400-200 Meter Run
40-30-20-10 Burpees
80-60-40-20 Sit Ups

800-600-400-200 Meter Run
40-30-20-10 Burpees
80-60-40-20 Sit Ups

600-400-200-100 Meter Run
20-15-10-5 Burpees
40-30-20-10 Sit Ups

WOD GUIDANCE & GOALS
This is gonna get GROSS! The run intervals and burpees should be at a moderate (5k) pace. Try to keep the sit ups one continuous set. The first round keep under 12 minutes, round two under 9 minutes, round three under 6 minutes, and the final round under 3 minutes. Target sub 30 minutes.

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“Accepted”

30 Power Clean
30/21 Calorie Row
Rest 3 Minutes
25 Push Press
30/21 Calorie Row
Rest 3 Minutes
20 Squat Clean Thrusters
30/21 Calorie Row

Weight: 115/75

30 Power Clean
24/18 Calorie Row
Rest 3 Minutes
25 Push Press
24/18 Calorie Row
Rest 3 Minutes
20 Squat Clean Thrusters
24/18 Calorie Row

Weight: 95/65

25 Hang Power Clean
20/15 Calorie Row
Rest 3 Minutes
20 Push Press
20/15 Calorie Row
Rest 3 Minutes
15 Hang Squat Clean Thrusters
20/15 Calorie Row

WOD GUIDANCE & GOALS
Thank you PRVN for another spicy number! The weight for every barbell movement should feel LIGHT! The cleans and push press can be done in sets of 20/10 or 11/10/9, and the squat clean thrusters in sets of 5-10. After each barbell movement, row as fast as possible to complete the calorie row (around 2:00).  You get a 3 minute rest between the mini chippers so hold on to the bar for bigger sets and push your pace on the row! Target sub 4 minutes for each chipper.

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“Enjoy Up”

EMOM 20
1 – 12/9 Calorie Bike
2 – 12 V-Ups
3 – 12 Russian Kettlebell Swings
4 – 12 Leg Lifts + 12 Hollow Rocks

Weight: 70/53

EMOM 20
1 – 10/8 Calorie Bike
2 – 12 V-Ups
3 – 12 Russian Kettlebell Swings
4 – 12 Leg Lifts + 12 Hollow Rocks

Weight: 53/35

EMOM 20
1 – 9/6 Calorie Bike
2 – 12 Tuck-Ups
3 – 12 Russian Kettlebell Swings
4 – 8 Leg Lifts + 8 Tuck Rocks

Weight: 35/26

WOD GUIDANCE & GOALS
Rise-N-Grind vibes on a Friday! Every minute, complete the designated work as fast as possible leaving time to rest. Finish the bike with :10 left within the minute. Challenge yourself to do the 12/9 calories as you’ll transition to v-ups next which will only take :12-:15, and you’ll have plenty of time to catch your breath. Keep the v-ups unbroken as long as possible as well as the Russian kettlebell swings on the next minute. The final minute is TWO movements, 12 leg lifts AND hollow rocks.

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“Daily Agenda”

WOD GUIDANCE & GOALS
Technique Time! Coaches will break down the split jerk into a progression in order for you to master this movement. Ideally you can increase your weight  every set, however technique trumps all. If you are moving well, start your working sets at 70% and increase by 5% every set.

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“Live On Forever”

AMRAP 20
10 Pull Ups
20 Box Jumps
10 Chest to Bars
20 Toes to Bar
10 Bar Muscle Ups
20 Dumbbell Lunges

Height: 24″
Weight: 50/35

AMRAP 20
5 Pull Ups
20 Box Jumps
10 Strict
20 Knee Up
10 Chest to Bars
20 Dumbbell Lunges

Height: 20″
Weight: 35/20

AMRAP 20
10 Ring Rows
20 Step Ups
10 Banded Strict
20 Leg Lifts
5 Negatives
20 Dumbbell Lunges

Height: 24″
Weight: 25/15

WOD GUIDANCE & GOALS
ALL the PULLING! Choose three upper-body pulls that progressively get harder as the round continues. Today is the day to try new/harder movements! Spend no more than :60 on the first set of pull ups, and box jumps. Spend no more than :90 on the chest to bars and the toes to bar. And spend no more than 2:00 on the bar muscle ups. The dumbbell lunges are with two dumbbells held in the rack position. Alternate legs, completing 10 reps per side. All in all, one round should take around 8 minutes.

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“A Lesson”

2 Rounds
50/40 Calorie Bike
10 Wall Walks
20 Dumbbell Power Cleans
10 Wall Walks
50/40 Calorie Row

Weight: 50/35

2 Rounds
40/30 Calorie Bike
8 Wall Walks
20 Dumbbell Power Cleans
8 Wall Walks
40/30 Calorie Row

Weight: 35/20

2 Rounds
30/20 Calorie Bike
6 Wall Walks
20 Dumbbell Power Cleans
6 Wall Walks
30/20 Calorie Row

Weight: 25/15

WOD GUIDANCE & GOALS
It’s a wall walk party! Ease into the workout with a moderately paced bike (4 minutes), then chip away at 10 wall walks, taking a :02 pause at the bottom of each rep to shake out your arms. Choose a weight for the dumbbell power cleans that you can cycle for 7-10 reps in a row before having to break. Attack the wall walks in the same manner, then do the first round row at a moderate pace (4 minutes). Target 24 minutes.

Inspired by Ibex

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“Karen Burped”

STRENGTH
Overhead Squat
5-3-3-2, building

STRENGTH
Overhead Squat
5-3-3-2, building

STRENGTH
Overhead Squat
5-3-3-2, building

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 75 % of your 1 rep max overhead squat for the first working set of 5 reps. You’ll then build by about 5% every set thereafter. It’s more important that you reach full range of motion than it is to add weight to your bar. Due to the high demand overhead squats place on your flexibility and core strength, you could be rocking out today with an empty barbell! Post weight to comments.

Post Weights + Time to Comments. Compare Scores HERE. And HERE