“Get to it”

With a Partner
150 Calorie Bike
100 Power Cleans
50 Muscle Ups

Weight: 135/95

With a Partner
125 Calorie Bike
100 Power Cleans
50 Chest to Bars

Weight: 115/75

With a Partner
100 Calorie Bike
75 Power Cleans
50 Strict Pull Ups

Weight: 75/55

WOD GUIDANCE & GOALS
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.

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“My Other Friend”

AMRAP 20
30 Wall Balls
30 Russian Kettlebell Swings

Weight: 20/14, 53/35

AMRAP 20
30 Wall Balls
30 Russian Kettlebell Swings

Weight: 14/10, 35/26

AMRAP 20
20 Wall Balls
20 Russian Kettlebell Swings

Weight: 10/6, 26/18

WOD GUIDANCE & GOALS
Time to WORK! Since this workout is an AMRAP, it’s your opportunity to use a heavier ball, a heavier kettlebell, and challenge yourself with bigger unbroken sets than you’d typically do. For as long as possible keep wall balls and kettlebell swings unbroken. Target 8+ rounds

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“Three in the Morning”

WOD GUIDANCE & GOALS
A little run, step-up-plank sandwich! Run the first 800 at your 5k pace, moderate but not a sprint. Complete all 100 step ups (around 4-5 minutes) then start accumulating five minutes of a plank (on your elbows.) If you hold for a minute, then rest :15, the :15 rest does not count toward your 5 minutes. Once you complete the five minutes, go back to 100 step ups and move faster this time through. Run the final 800 at your 1 mile pr pace. Target 18 minutes.

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“Talk About It”

WOD GUIDANCE & GOALS
Two pieces to today’s workout! First, complete the handstand push up/sit up couplet. Break handstands into 10/5 or 6/5/4 (yes, you can kip) and do sit ups unbroken as fast as possible. Target sub 10 minutes. THEN, coaches will help you build to 65% of your 1 rep max power snatch. You’ll do three touch and go snatches on the minute for seven minutes with near PERFECT form! If your form breaks down in any way, take weight off of your bar!

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“Standing Here Now”

AMRAP 30
400 Meter Run
24/18 Calorie Bike
500 Meter Row
*after every movement
5 strict pull ups, 10 push ups, 15 squats

AMRAP 30
400 Meter Run
21/16 Calorie Bike
400 Meter Row
*after every movement
4 banded strict pull ups, 8 push ups, 12 squats

AMRAP 30
300 Meter Run
18/14 Calorie Bike
300 Meter Row
*after every movement
5 ring rows, 5 push ups, 10 squats

WOD GUIDANCE & GOALS
Cardio-Fest! The run, bike and row each take around 2:00 to complete. If you know all, or one of them, will take significantly more time, scale the distance/cals. After the run, you’ll walk over to the rig and complete 5 strict pull ups, 10 push ups and 15 squats. You’ll then move to the bike, then repeat the gymnastics triplet. Then to the row, and again the gymnastics triplet. Record full rounds plus any extra work. Target 3 full rounds.

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Back Squat + RDL

Back Squat 6×3
Romanian Deadlift 4×10

Back Squat 6×3
Romanian Deadlift 4×10

Back Squat 6×3
Romanian Deadlift 4×10

WOD GUIDANCE & GOALS
Going HEAVY on a Monday!! Coaches will guide your barbell warm up to reach your 85% or 8.5/10 effort on the back squats. There should be no failed sets but between each rep you should have to reset your breath. For the Romanian deadlift, start at 40% of your 1 rep max deadlift and build up to 50% by the fourth set. Again, no failed sets.

Back Squats HERE
Romanian Deadlift HERE

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“Simple For Us”

On the 3 Minute for 30 Minutes
15/12 Calorie Bike
5 Burpees
200 Meter Run
*add 1 burpee every round

On the 3 Minute for 30 Minutes
12/9 Calorie Bike
5 Burpees
200 Meter Run
*add 1 burpee every round

On the 3 Minute for 30 Minutes
9/6 Calorie Bike
5 Burpees
100 Meter Run
*add 1 burpee every round

WOD GUIDANCE & GOALS
Can’t WAIT to do this one! On the three minute, complete the calorie bike in about :60, sprint through 5 burpees (:15-:20), then push at a moderate pace for the 200 meter run (:45-:60.) Have around :30 to rest before the next round. Every round, add an additional burpee, and your rest will be less and less until you’re rolling right from the run into the next bike.

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“Open 17.4”

AMRAP 13
55 Deadlifts
55 Wall Balls
55 Calorie Row
55 Handstand Push Ups

Weight: 225/155, 20/14

AMRAP 13
55 Deadlifts
55 Wall Balls
55 Calorie Row
55 Abmat Handstand Push Ups

Weight: 155/105, 14/10

AMRAP 13
35 Deadlifts
35 Wall Balls
35 Calorie Row
35 Seated DB Press

Weight: 135/95, 10/6

WOD GUIDANCE & GOALS
We LOVE a good Open workout! Start with 10-15 deadlifts, step over your bar, and do another set of 10-15 until 55 reps are completed. Do not go to failure. For the wall balls, do sets of 20/20/10 or 15/15/15/10. The row will take around 3-5 minutes to complete, then chip away at handstand push ups in sets of 5 reps. Target 175+ reps (that’s 10 hspu.)

Post Reps to Comments. Compare Scores HERE.

“Nicole Takes a Dip”

AMRAP 20
400 Meter Run
Max Strict Ring Dips

AMRAP 20
400 Meter Run
Max Banded Ring Dips

AMRAP 20
300 Meter Run
Max Box Dips

WOD GUIDANCE & GOALS
Run the 400’s somewhere between your 1 mile and 5k pace (not a sprint but also not a jog.) When you return, do as many ring dips as you can in one set, without pausing in a resting position (the floor.) Record your reps before you leave for your next round. Target 50 reps.

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“I Need Everything”

WOD GUIDANCE & GOALS
COMPLEX WORK! Coaches will help you build to around 65% of your 1 rep max jerk (or limiting movement) and from there build by 5% for 5 sets. Record your weights. For the metcon, do smaller sets of toes to bar to save your grip and hip flexors for later rounds. Break sets into thirds or even sets of 3-4 with very small breaks. Find a steady rhythm on the burpee box jump overs (:04-:06 per rep) that you can maintain and not have to rest. Target sub 10 minutes.

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