“Skull + Crossbones”

WOD GUIDANCE & GOALS
The faster you move on this couplet, the more rest you earn! The jerks are slightly more than the rep scheme in the workout “DT”. You may be able to do the nine reps unbroken for the first couple rounds, however it’s ok if the reps are broken into sets of 5 and 4, or 6 and 3 reps. The calorie bike should take around :60 to complete, scale calories to meet the stimulus. Make note, your legs will feel wobbly after the bike, so move around while you rest before the next round. Target :90-2:00 per interval, and scale calories or reps if you’re over 2:30. Record all intervals.

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“Looks Bad”

800 Meter Run
40 Wall Balls
400 Meter Medball Run
20 Wall Balls
400 Meter Medball Run
40 Wall Balls
800 Meter Run

Weight: 20/14

800 Meter Run
40 Wall Balls
400 Meter Medball Run
20 Wall Balls
400 Meter Medball Run
40 Wall Balls
800 Meter Run

Weight: 14/10

600 Meter Run
40 Wall Balls
300 Meter Run
20 Wall Balls
300 Meter Run
40 Wall Balls
600 Meter Run

Weight: 10/6

WOD GUIDANCE & GOALS
Cardio is Hardio! Run the 800’s at your 5k pace (moderate), and the weighted runs keep your feet shuffling forward. Break the sets of 40 wall balls into 20/20. And keep the middle set of wall balls unbroken. Target 20 minutes.

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“I Got One”

0:00-10:00
5 Rounds
5 Deadlifts
15 Medball Sit Ups
10:00-20:00
5 Rounds
5 Power Snatch
50 Double Unders

Weights: 185/135, 20/14, 135/95

0:00-10:00
5 Rounds
5 Deadlifts
15 Medball Sit Ups
10:00-20:00
5 Rounds
5 Power Snatch
15 Attempts

Weights: 155/105, 14/10, 115/75

0:00-10:00
5 Rounds
5 Deadlifts
15 Sit Ups
10:00-20:00
5 Rounds
5 Hang Power Snatch
75 Single Unders

Weights: 135/95, 10/6, 75/55

WOD GUIDANCE & GOALS
Short and Potent! Both of these five rounders can be completed in around five minutes. Choose a weight for the deadlifts that’s moderately heavy and can be done unbroken every round. Move quickly on the medball sit ups, completing them in less than :60. Any remaining time in the 10 minute period, you get to rest! For the second couplet, drop the weight for the snatches to something you can cycle for at least 3 reps before resting. Do the snatches unbroken or in sets of 3/2 reps. The double unders should take no more than :60. Record two times.

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“Together Again”

EMOM 20
1 – 15 Hang Power Cleans
2 – 20 Push ups
3 – 10 Chest to Bar Pull Ups
4 – 50′ Dumbbell Walking Lunge

Weight: 135/95, 50/35

EMOM 20
1 – 15 Hang Power Cleans
2 – 10 Push ups
3 – 10 Pull Ups
4 – 50′ Dumbbell Walking Lunge

Weight: 115/75, 35/20

EMOM 20
1 – 15 Hang Power Cleans
2 – 20 Box Push ups
3 – 10 Banded Pull Ups
4 – 50′ Dumbbell Walking Lunge

Weight: 95/65, 25/15

WOD GUIDANCE & GOALS
The intended stimulus of an emom, is to complete the designated work as fast as possible, and have time to rest before the next interval. For today’s workout, choose a weight for the hang cleans that you can cycle for 15 reps unbroken, but you’re fighting for reps 10-15. For the push ups, do a big set then chip away at smaller sets to get them done in :20-:30. Do the chest to bars unbroken as long as possible (:10-:30). And for the dumbbell lunges (2 dumbbells held on the shoulders) lunge out 25 feet and immediately return without pausing. Record weights, reps, and any modifications.

Inspired by Deka

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“True Crime”

AMRAP 15
15 Calorie Bike
15 Dumbbell Snatch
15 Box Jumps

Weight: 50/35
Height: 24

AMRAP 15
12 Calorie Bike
15 Dumbbell Snatch
15 Box Jumps

Weight: 35/20
Height: 20

AMRAP 15
9 Calorie Bike
15 Dumbbell Snatch
15 Step Jumps

Weight: 25/15
Height: 24″

WOD GUIDANCE & GOALS
AMRAPs are the perfect opportunity to try something new. Today it could be doing all fifteen calories on the bike, or using a heavier dumbbell, or jumping the entire workout. Choose something that challenges you! The calorie bike will take around :60 (scale to meet this time domain). The dumbbell snatches are fifteen per side (30 total reps) and will take :60-:90. Choose a weight for the snatches that you can cycle for 20 reps before having to break. Catch your breath on the step down from the box jump. Target 4 rounds.

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“Thruster”

WOD GUIDANCE & GOALS
HEAVY DAY! The thrusters will be from the rack, and every set will ideally be increasing in weight. Start the first set of five reps at 40-45% effort (4.5/10), and build by 5% every set so you’re finishing with heavy singles. If your form breaks down, or you cannot achieve full range of motion, do not add weight. Record weight for every set.

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“I’ve Been Thinking”

2 Rounds
50 Calorie Row
25 Handstand Push Ups

2 Rounds
45 Calorie Row
25 Abmat Handstand Push Ups

2 Rounds
40 Calorie Row
25 Dumbbell Press

WOD GUIDANCE & GOALS
Today is a great opportunity to push the row. The handstand push up Is a complimentary movement, and you’ll be able to catch your breath before the next round, so get after it! Row at 1200/900 cal/hour pace to complete the 50 cals in about 3-4 minutes. The handstand push ups are kipping, which means you can stay on the wall for bigger sets. Try for sets of 15/10 or 10/5/5/5. The handstands will take no more than 3 minutes. Overall, target sub 15 minutes.

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“Loyal, Brave + True”

10 Rounds
10 Toes to Bar
10 Burpees
100 Meter Run

10 Rounds
10 Knee Ups
10 Burpees
100 Meter Run

7 Rounds
10 V Ups
10 Burpees
100 Meter Run

WOD GUIDANCE & GOALS
Move quickly and go unbroken as long as possible! The toes to bar will take :20-:30, burpees :30-:40, and the run will take :20-:30. Target 15-20 minutes.

Courtesy of BL

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“Too Tired to be Crazy”

25-20-15-10-5 Calorie Bike
50-40-30-20-10 Dumbbell Squats
40′ Dumbbell Lunge
*front rack lunge after every round

Weight: 50/35

25-20-15-10-5 Calorie Bike
50-40-30-20-10 Dumbbell Squats
40′ Dumbbell Lunge
*front rack lunge after every round

Weight: 35/20

15-12-9-6-3 Calorie Bike
25-20-15-10-5 Dumbbell Squats
40′ Dumbbell Lunge
*fron rack lunge after every round

Weight: 25/15

WOD GUIDANCE & GOALS
Legs, on legs, on legs! The first round of the bike will take around 2:30 (and each round after that will take :30 less), then grab your 1 dumbbell, hold it across your chest, and do the 50 squats. The squats will take around :90. THEN, use that 1 dumbbell to lunge (hold on shoulder or rack position) forty feet before your next round of bike and squats. After every round of bike and squats, lunge before the next round. Target 25 minutes.

Inspired by PRVN

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“Fun on a Weekday”

3 Rounds on the 10 Minute
50 Double Unders
400 Meter Run
30 Burpees
20 Pull Ups
10 Handstand Push Ups

3 Rounds on the 10 Minute
15 Attempts
400 Meter Run
30 Burpees
10 Strict Pull Ups
10 Abmat Handstand Push Ups

3 Rounds on the 10 Minute
75 Single Unders
300 Meter Run
20 Burpees
20 Ring Rows
10 Bench Push Ups

WOD GUIDANCE & GOALS
It’s a race for some rest! Complete the chipper as fast as possible within the 10 minute time domain, before the next round. The double unders will take :60, the run 2:00, the burpees 2:30-3:00, the pull ups :60-:90 and the handstand push ups :10-:30. If you know one of those movements will slow you down, scale the reps or the movement itself. Target 8 minutes per round.

Courtesy of TheBox

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