“Alright, Ok!”

6 Rounds
400 Meter Run
8 Lateral Burpees Over the Bar
12 Front Rack Lunges

Weight: 135/95

6 Rounds
400 Meter Run
8 Lateral Burpees Over the Bar
12 Front Rack Lunges

Weight: 115/75

6 Rounds
300 Meter Run
6 Burpees
10 Front Rack Lunges

Weight: 95/65

WOD GUIDANCE & GOALS
Dig in! Run the 400’s at your 5k pace (moderate) completing them in about 2:00. The burpees will take :60, stay low and think quick feet. The weight for the lunges should be challenging, however that first round of lunges should be unbroken. Every round should take less than 4 minutes, scale the run or lunges to maintain the stimulus. Target 20 minutes.

Post Time to Comments.

“North American Scum”

EMOM 20
1 – 15/12 Calorie Row
2 – 3 Power Cleans

EMOM 20
1 – 13/10 Calorie Row
2 – 3 Power Cleans

EMOM 20
1 – 12/9 Calorie Row
2 – 3 Power Cleans

WOD GUIDANCE & GOALS
EMOM! Minute one complete the calorie row, and minute two do 3 power cleans at 85-90% of your 1 rep max. The cleans should be heavy enough that you cannot do them touch and go, you have to drop between reps. Record weight/modifications to comments.

Post Cals + Weight to Comments.

“A-Punk”

800 Meter Run
50-40-30-20-10 Double Unders
10-8-6-4-2 Legless Rope Climb
800 Meter Run

800 Meter Run
15-12-9-6-3 Attempts
10-8-6-4-2 Rope Climb
800 Meter Run

600 Meter Run
75-60-45-30-15 Attempts
10-8-6-4-2 Strict Pull Ups
600 Meter Run

WOD GUIDANCE & GOALS
A running sandwich! Run the 800 meters at your 5k pace, then complete the couplet of double unders and legless rope climbs. Once you complete the couplet, run another 800 but this time much faster! Target 17 minutes.

Post Time to Comments.

“Press Series”

Press 5×2
Push Press 5×2
Push Jerk 5×2
Split Jerk 5×2
*building

Press 5×2
Push Press 5×2
Push Jerk 5×2
Split Jerk 5×2
*building

Press 5×2
Push Press 5×2
Push Jerk 5×2
Split Jerk 5×2
*building

WOD GUIDANCE & GOALS
TECHNIQUE DAY! Coaches will help you build to 80% of your 1 rep max press for your first set of two reps, and build by 3-5% every set. Start the first push press set at the same weight as your last press set. Do the same for the push jerk sets and split jerk sets. Do not increase weight if your form breaks down. Record final working sets for each movement.

Post Weights to Comments.

“911 Tribute”

With a Partner
2001 Meter Run
11 Box Jumps
11 Thrusters
11 Chest to Bar Pull Ups
11 Power Cleans
11 Handstand Push Ups
11 Kettlebell Swings
11 Toes to Bar
11 Deadlifts
11 Jerks
2001 Meter Run

Height: 24″
Weight: 135/95, 70/53

With a Partner
2001 Meter Run
11 Box Jumps
11 Thrusters
11 Pull Ups
11 Power Cleans
11 Abmat Handstand Push Ups
11 Kettlebell Swings
11 Knee Ups
11 Deadlifts
11 Jerks
2001 Meter Run

Height: 20″
Weight: 115/75, 53/35

With a Partner
2001 Meter Run
11 Step Up
11 Thrusters
11 Ring Rows
11 Power Cleans
11 DB Press
11 Kettlebell Swings
11 Leg Lifts
11 Deadlifts
11 Jerks
2001 Meter Run

Height: 24″
Weight: 95/65, 35/26

WOD GUIDANCE & GOALS
With your dumbbell or kettlebell, complete 20 total snatches (10 per side), alternating arms. Then lunge with the weight overhead in your right hand.

Post Time + Partner to Comments.

“Protect the Family”

3 Rounds
AMRAP 3 Bike for Calories
AMRAP 2 Snatch
AMRAP 1 Ring Dips

Weight: 115/75

3 Rounds
AMRAP 3 Bike for Calories
AMRAP 2 Snatch
AMRAP 1 Jumping Ring Dips

Weight: 75/55

3 Rounds
AMRAP 3 Bike for Calories
AMRAP 2 Clean
AMRAP 1 Bench Dips

Weight: 75/55

WOD GUIDANCE & GOALS
AMRAP City! For the bike, focus on maintaining consistent RPMs. Love biking? 70rpm. Biking is Ok, 60rpm. No biking thank you, 50rpm. For the snatch, choose a weight you can cycle for 7 rep unbroken before resting. Then chip away at ring dips, possibly doing 5-7 on the :15. For all three rounds, record total calories, snatches and ring dips (that’s 3 scores).

Post Total Cals, Total Snatches + Total Dips to Comments.

“Cover Shot”

5 Rounds on the 5 Minute
20/15 Calorie Row
10 Front Squats
20/15 Calorie Row
20 Wall Balls

Weight: 155/105, 20/14

5 Rounds on the 5 Minute
15/12 Calorie Row
10 Front Squats
15/12 Calorie Row
20 Wall Balls

Weight: 115/75, 14/10

5 Rounds on the 5 Minute
12/9 Calorie Row
10 Front Squats
12/9 Calorie Row
10 Wall Balls

Weight: 95/65, 10/6

WOD GUIDANCE & GOALS
On the minute work, means MOVE QUICKLY! Both rows will take :60-:75 to complete. Choose a weight for the front squats that’s moderately heavy, and you can do at least 6-4 reps. Try to go unbroken on the wall balls, as they’re the last movement before you get a rest! Target 3:30-4:00 per interval.

Courtesy of PRVN

Post Intervals to Comments.

“Shhhh”

WOD GUIDANCE & GOALS
Every four rounds INCREASE WEIGHT for the hang power cleans! The first four rounds the cleans will be unbroken. For the second set of four rounds, you may have to break the cleans 3-3. The third set of cleans could be broken into 2-3 reps at a time. Overall, every round will take around :90-2:00 to complete. Target 9 rounds (that’s three weight changes).

Inspired by NCFit

Post Rounds to Comments.

Back Squat

WOD GUIDANCE & GOALS
HEAVY DAY! Start your working sets at 50% of your 1 rep max. Every two minutes, build by 5% every set as long as depth and form are on point. The cash out is not for time but for quality.

Post Weight to Comments.

“The Thirteen”

With a Partner
13 Rounds
26 Calorie Row
8 Strict Pull Ups
21 Shoulder to Overhead

Weight: 95/65

With a Partner
13 Rounds
22 Calorie Row
8 Banded Strict Pull Ups
18 Shoulder to Overhead

Weight: 75/55

With a Partner
13 Rounds
18 Calorie Row
12 Ring Rows
15 Shoulder to Overhead

Weight: 55/35

WOD GUIDANCE & GOALS
Partner up, and dig in! Teams can divide reps whoever they’d like. We suggest you switch on the minute for the calorie row OR at half the cals if 13 cals takes you less than a minute. For the strict pull ups, keep the reps fast and unbroken. Do sets of 2-4. Then for the shoulder to overhead, choose a weight you can do for at least 10 reps unbroken before switching with your partner. Target 40 minutes.

Courtesy of Tony Kurz

THE THIRTEEN
This workout is dedicated to the 13 soldiers who died on August 26, 2021, at the airport in Kabul, Afghanistan, while engaged in a dangerous, selfless mission to save the lives of others. They were assisting in the evacuation of US Citizens and friendly Afghan nationals. Thirteen soldiers died, 11 Marines, an Army Corpsman, and a Navy Corpsman.

The attack marked one of the deadliest days for American forces in the past decade of the 20-year war in Afghanistan — and took place just days ahead of the U.S.’s planned full withdrawal from the country that was overtaken on Aug. 15 by the Taliban.

The soldiers who sacrificed their lives were:
– Dylan Merola – 20
– Daegan William-Tyeler Page – 23
– Humberto Sanchez – 22
– Johanny Rosario – 25
– Nicole Gee – 23
– Hunter Lopez – 22
– Taylor Hoover – 31
– Ryan Knauss – 23
– David Lee Espinoza – 20
– Rylee McCollum – 20
– Jared Schmitz – 20
– Kareem Nikoui – 20
– Max Soviak – 22

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