Olympic Lifts

WOD GUIDANCE & GOALS
Oh yes, we’re going heavy with Olympic Lifting!! Coaches will help you build to a heavy clean and jerk, and heavy snatch. Form over weight, everyday!!

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“The Rope”

AMRAP 15
15 Calorie Row
20 Pistols
200 Meter Run
40 Sit Ups

AMRAP 15
15 Calorie Row
20 Assisted Pistols
200 Meter Run
40 Sit Ups

AMRAP 15
12 Calorie Row
20 Step Downs
200 Meter Run
30 Sit Ups

WOD GUIDANCE & GOALS
Each one of these exercises will take right around a minute to complete. The row and sit ups may take a touch longer (:75) but the pistols and run will both take :60. Get ready for your legs to feel like jello on that run after the pistols. Target 3+ rounds.

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“ChaCha”

15-12-9
Thruster
Bar Muscle Up
Rest 5 Minutes
15-12-9
Front Squat
Chest to Bar

Weight: 155/105

15-12-9
Thruster
Chest to Bar
Rest 5 Minutes
15-12-9
Front Squat
Pull Ups

Weight: 135/95

15-12-9
Thruster
Strict Pull Up
Rest 5 Minutes
15-12-9
Front Squat
Ring Row

Weight: 115/75

WOD GUIDANCE & GOALS
Today’s workout is going to be very Fran-esque! Choose a weight for the thrusters that you HAVE to break the set of 15 into 2-3 sets. For the bar muscle ups (or upper body pulling movement) do bigger sets or chip away at singles with fast breaks. The first couplet will take around 7 minutes and will have a 10 minute cap. REST 5 minutes before the next couplet, which should feel “easier” since you’re not going overhead, and the pulling movement is less complex. Do larger sets of front squats and pull ups. Target 5 minutes for the second couplet. Record total time (including rest) to comments. Target sub 20 minutes.

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“IE9 Games 2021”

21-15-9
Bike
Snatch

Weight: 105/75

21-15-9
Bike
Snatch

Weight: 85/65

15-12-9
Bike
Clean

Weight: 85/65

WOD GUIDANCE & GOALS
This workout is a BURNER! Push to complete the 21 calories in under 2 minutes, the 15 in 1 minute, and the 9 in under one minute. The snatches will be at a moderate weight. Break them into 2-3 sets, with quick breaks. Target sub 10 minutes.

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“A-O-K”

EMOM 24
1 – 10 Back Squats
2 – 20 Sit Ups
3 – 5 Jerks
4 – Rest

Weight: 165/115

EMOM 24
1 – 10 Back Squats
2 – 20 Sit Ups
3 – 5 Jerks
4 – Rest

Weight: 135/95

EMOM 24
1 – 10 Back Squats
2 – 20 Sit Ups
3 – 5 Jerks
4 – Rest

Weight: 115/75

WOD GUIDANCE & GOALS
Every minute, complete the designated amount of work as fast as you can and with the best form/mechanics as possible. Choose a weight for the back squats and jerks that you can do unbroken. The back squats are from the floor, make sure you can get the bar safely to your back. Take a look at minute four…rest!

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“Unaccommodating”

3 Rounds
50 Double Unders
:20 L-Sit
Rest 3 Minutes
3 Rounds
50 Double Unders
15 Hollow Rocks
Rest 3 Minutes
3 Rounds
50 Double Unders
10 V-Ups

3 Rounds
10 Attempts
:20 N-Sit
Rest 3 Minutes
3 Rounds
10 Attempts
15 Tucked Rocks
Rest 3 Minutes
3 Rounds
10 Attempts
10 Tuck-Ups

3 Rounds
50 Single Unders
:20 Hollow Hold
Rest 3 Minutes
3 Rounds
50 Single Unders
15 Sit Up
Rest 3 Minutes
3 Rounds
50 Single Unders
10 Leg Lift

WOD GUIDANCE & GOALS
Midline-Double-Under Madness! Complete three round of the first couplet, trying to complete the L-sit unbroken every round. Take a 3 minute rest, then complete the next couplet, again trying to complete the hollow rocks unbroken. Rest 3 minutes, then complete the final couplet. Each couplet will take less than 5 minutes (capped at 5 min) Record final time. Target 18 minutes.

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“TJ-ish”

10 Hand-Release Push Ups
10 Strict Pull Ups
Max Unbroken Thrusters
*repeat until you reach 100 thrusters

Weight: 115/75

10 Hand-Release Push Ups
10 Banded Strict Pull Ups
Max Unbroken Thrusters
*repeat until you reach 100 thrusters

Weight: 95/65

10 Hand-Release Push Ups
10 Ring Row
Max Unbroken Thrusters
*repeat until you reach 100 thrusters

Weight: 75/55

WOD GUIDANCE & GOALS
This one is tricky! The goal of this workout is to complete 100 thrusters. The catch? Only UNBROKEN sets of thrusters count toward your total. You start with 10 push ups and 10 pull ups before your first set. Once you break a set, you must go back and do another 10 hand-release push ups and 10 strict pull ups before your next set. Keep a cumulative count. Target 15-25 thrusters per round. Record total time. Target 12 minutes.

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“Premonition”

1k Row
21-15-9 Deadlift
15-12-9 Wall Walk
1k Row

Weight: 225/155

800 Meter Row
21-15-9 Deadlift
15-12-9 Wall Walk
800 Meter Row

Weight: 155/105

600 Meter Row
21-15-9 Deadlift
12-9-6 Wall Walk
600 Meter Row

Weight: 135/95

WOD GUIDANCE & GOALS
Oh yes, wall walks are back! The row is the bread to the deadlift-wall-wall sandwich. Complete the row (around 4 minutes) and then complete the couplet through the rounds of 9 and 9 reps. Once you finish the last wall walk, THEN row the second 1k. Choose a weight for the deadlifts that you can cycle for 10 reps before breaking. Target sub 20 minutes.

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“Josh”

21-15-9 Overhead Squat
42-30-18 Pull ups

Weight: 95/65

21-15-9 Overhead Squat
21-15-9 Pull ups

Weight: 75/55

21-15-9 Front Squat
42-30-18 Ring Rows

Weight: 75/55

WOD GUIDANCE & GOALS
Hero WOD! Choose a weight for the overhead squats that you can maintain full range of motion for all 45 reps. The weight should be light enough that you can do 10 reps before having to break, some of you might be able to do them unbroken. The pull ups, do 6 or more reps with quick breaks between sets. Target sub 10 minutes.

JOSH
Dedicated to U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, who was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado. He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

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