“Recruit”

5 Rounds
On the 5 minute:
15/12 Calorie Row
12 Toes to Bar
300 Meter Run
Rest remainder of time

5 Rounds
On the 5 minute:
12/9 Calorie Row
12 Knee Up
300 Meter Run
Rest remainder of time

5 Rounds
On the 5 minute:
9/6 Calorie Row
12 Leg Lifts
200 Meter Run
Rest remainder of time

WOD GUIDANCE & GOALS
Move FAST! Row the set calories in :60, do the toes to bar unbroken as long as possible (:30), then run the 300 meters around your 1 mile PR pace (1:00-1:30). Each interval will take 3-4 minutes. Cut calories or meters to meet the stimulus. Record intervals and the goal is to be consistent from round to round.

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“Nate”

AMRAP 20
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebelll Swings

Weight: 70/53

AMRAP 20
2 Strict Pull Ups
2 Ring Dips
4 Abmat Handstand Push Ups
8 Kettlebelll Swings

Weight: 53/35

AMRAP 20
2 Banded Pull Ups
2 Bench Dips
4 Bench Push Ups
8 Kettlebelll Swings

Weight: 35/26

WOD GUIDANCE & GOALS
Good ol’ benchmark day! It’s been 1.5 years since we last did this Hero workout, so let’s see some PRs! The muscle ups are designed to be on the rings, however bar muscle ups, or any difficult upper-body-pulling movements are great alternatives. Do the handstand push ups and kettlebell swings unbroken as long as possible. If you’re proficient at these movements, target a round per minute! If you’re working on your high skill gymnastics, target 8-10 rounds.

Post Rounds and Reps to Comments.

Compare to your old scores HERE.

NATE
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

“The Industry”

AMRAP 40
400 Meter Run
20 Sit Ups
10 Burpees

AMRAP 40
400 Meter Run
20 Sit Ups
10 Burpees

AMRAP 40
400 Meter Run
20 Sit Ups
10 Burpees

WOD GUIDANCE & GOALS
Throw out some high fives as you’re running, this is going to be LONG, SWEATY and FUN ONE! Choose a pace you can maintain for forty minutes, breath on the sit ups, and move on the burpees and run. Each round will take around 4 minutes.

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“Race My Mind”

3 x AMRAP 5
3 Overhead Squats
6 Box Jump Overs
9 Toes to Bar
Rest 1 Minute

Weight: 135/95
Height: 24/20

3 x AMRAP 5
3 Overhead Squats
6 Box Jump Overs
9 Knee Ups
Rest 1 Minute

Weight: 115/75
Height: 20

3 x AMRAP 5
3 Front Squats
6 Step Overs
9 Leg Lifts
Rest 1 Minute

Weight: 115/75
Height: 24

WOD GUIDANCE & GOALS
Built-in rest means only one thing…move quickly!! The goal is to complete a round of squats, box jump overs, and toes to bar in :60, and 4-5 rounds within the AMRAP 5. Do every movement unbroken as long as possible. Scale weight/reps to meet the stimulus.

Courtesy of Strong

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WOD GUIDANCE & GOALS
Complete the lunges, five on one side then five on the other, at 65% of your 1 rep max. Reps 3-5 will feel moderate/heavy. The bike sprints, treat them as SPRINTS, resting 1 minute between each set. Target :90/:60/:45/:30 for each calorie set.

Post Weight + Times to Comments.

“Fair Trade”

100-80-60-40-20 Double Unders
50-40-30-20-10 Calorie Row

25-20-15-10-5 Attempts
40-30-20-10-5 Calorie Row

120-100-80-60-40 SingIe Unders
25-20-15-10-5 Calorie Row

WOD GUIDANCE & GOALS
Cardio-fest!! For the double unders, each set will take 2:00, :90, :60, :45, :30, and for the row each round will take around 3-4 min, 2-3 min, 2 min, :90-2 min, and :60. Scale reps and/or calories to meet the above time domains. Start the dubs/row at a conservative pace, then start picking it up on the round of 60/30. Target 18 minutes.

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“Love All”

21-15-9
Bodyweight Back Squat
10-8-6
Rope Climb

21-15-9
3/4 Bodyweight Back Squat
7-5-3
Rope Climb

21-15-9
Half Bodyweight Back Squat
20-16-12
Ring Row + Rope Climb

WOD GUIDANCE & GOALS
Yes, you read that correctly, YOUR bodyweight! Well, some measure of your weight, which will be decided by what you can lift from the floor, get over your head, and onto your back…SAFELY! Once the weight is on your back, do each set of back squats unbroken. The rope climbs are with legs, take no more than :60-:90 to complete each set. Target sub 10 minutes.

Post Time to Comments.

“Papi’s Home”

AMRAP 18
200 Meter Run
8 Power Snatch
*every 3 rounds increase weight

Weight: 95/65, 135/95, 155/105, 165/115

AMRAP 18
200 Meter Run
8 Power Snatch
*every 3 rounds increase weight

Weight: 65/45, 75/55, 95/65, 105/75

AMRAP 18
200 Meter Run
6 Hang Power Snatch
*no increase in weight

Weight: 75/55

WOD GUIDANCE & GOALS
Two weeks ago we had a similar workout structure where we increased in weight every four rounds. Well, it was so fun, we’re doing it again but this time every three! In eighteen minutes, run the 200 meters like a “rest”, so not a sprint but more your 5k pace. The first three rounds of the workout, use a light weight for the snatches and do them unbroken. The next three rounds, do the snatches in sets of 3-4 reps, and the next three rounds you could do single reps! Target 7 rounds.

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“Champagne Poetry”

40 DB Shoulder to Overhead
20 Chest to Bar Pull Ups
60 Sit Ups
20 Chest to Bar Pull Ups
40 DB Hang Power Cleans
20 Chest to Bar Pull Ups

Weight: 50/35

40 DB Shoulder to Overhead
20 Pull Ups
60 Sit Ups
20 Pull Ups
40 DB Hang Power Cleans
20 Pull Ups

Weight: 35/20

30 DB Shoulder to Overhead
20 Ring Row
40 Sit Ups
20 Ring Row
30 DB Hang Power Cleans
20 Ring Row

Weight: 25/15

WOD GUIDANCE & GOALS
Dumbbells!! Choose a weight for the shoulder to overhead (press, push press or push jerk), and the hang power cleans that you can cycle for at least 5 reps before having to rest. Purposefully, break both dumbbell movements in sets of 5-10 reps to save your shoulders for the chest to bars. Chest to bars (or YOUR upper body pulling movement) either do in big sets (10 reps) or chip away in 3-5. Spend no more than :90-2:00 on any of the movements. The sit ups, move quickly and throw your arms forward to make up time for other movements. Try to go unbroken. For the entire workout, target sub 15 minutes.

Courtesy of IBEX

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