“Gnat”

6 Rounds
15 Kettlebell Swings
12 Burpee Box Jumps
9 Toes to Bar

Weight: 53/35
Height: 24/20

6 Rounds
15 Kettlebell Swings
12 Burpee Box Jumps
9 Knee Ups

Weight: 35/26
Height: 20

6 Rounds
12 Kettlebell Swings
9 Burpee Step Up
6 Leg Lifts

Weight: 26/18
Height: 24/20

WOD GUIDANCE & GOALS
Get ready for this fun little triplet! Choose weight for the swings that you can do unbroken for 15  reps every round. The burpee box jumps (NOT overs) are the workout. Find a steady pace you can maintain for the 12 reps (:04-:05 per rep). Try to do the toes to bar unbroken or in 5/4 reps. Target sub 15 minutes.

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“Sov Gott”

5 Rounds
50 Double Unders
10 Man Makers
50′ 1-Arm Overhead Lunge

Weight: 50/35

5 Rounds
15 Attempts
10 Man Makers
50′ 1-Arm Overhead Lunge

Weight: 35/20

5 Rounds
75 Single Unders
10 Man Makers
50′ 1-Arm Front Lunge

Weight: 25/15

WOD GUIDANCE & GOALS
Yup, Man-Makers! Start each round with 50 dubs, taking no more than :90 on this exercise. Choose a weight for the man-makers that you can cycle for half of the reps before having to break. The man-maker is a dumbbell push up, row, row, deadlift, and hang squat clean thruster. Yes, all of that is equal to one rep. Choose your weights wisely. The overhead lunge is with one arm for 25′, then switch arms the remaining 25′. Each round will take 4-5 minutes. Target 25 minutes.

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“Daydream Land”

50 Pull Ups
50 Overhead Squats
50 Sumo Deadlift High Pull
800 Meter Run
50 Sumo Deadlift High Pull
50 Overhead Squats
50 Pull Ups

Weight: 115/75

25 Strict Pull Ups
50 Overhead Squats
50 Sumo Deadlift High Pull
800 Meter Run
50 Sumo Deadlift High Pull
50 Overhead Squats
25 Strict Pull Ups

Weight: 95/65

50 Ring Rows
50 Front Squats
50 Sumo Deadlift High Pull
600 Meter Run
50 Sumo Deadlift High Pull
50 Front Squats
50 Ring Rows

Weight: 75/55

WOD GUIDANCE & GOALS
SWEATFEST!! Break pull ups into sets of 5-10, taking no more than 5 minutes to complete the 50 reps. For the overhead squats, choose a weight you can do for 15-20 reps before having to break. A great way to break the squats and the sumo deadlift high pulls is 20/15/15 reps. The run will take 4:00 minutes or so, scale if the half mile will take longer than 5:00. Target 25 minutes.

Courtesy of Dan Bailey

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“Circle Song”

10-9-8-7-6-5-4-3-2-1
200 Meter Run
Wall Balls
Toes to Bar

Weight: 20/14

10-9-8-7-6-5-4-3-2-1
200 Meter Run
Wall Balls
Knee Ups

Weight: 14/10

10-9-8-7-6-5-4-3-2-1
200 Meter Run
Wall Balls
Leg Lifts

Weight: 10/6

WOD GUIDANCE & GOALS
Can you do the wall balls and toes to bar unbroken? I think you can! Before each set of wall balls and toes to bar, run 200 meters (:60). Then, for as long as possible, do the descending sets unbroken. Target 17 minutes.

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WOD GUIDANCE & GOALS
We’re going HEAVY again! Best week ever?? Coaches will help you build to a heavy single deadlift. Like Monday, mechanics must be impeccable to add weight to your bar. Have fun and give it 10/10 effort!

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“Sweet Dreams”

3 Rounds
25 Kettlebell Swings
50′ Handstand Walk
25 Ring Dips

Weight: 53/35

3 Rounds
25 Kettlebell Swings
5 Wall Walk
25 Banded Ring Dips

Weight: 35/26

3 Rounds
25 Kettlebell Swings
5 Wall Walk
25 Bench Dips

Weight: 26/18

WOD GUIDANCE & GOALS
It’s a shoulder building kinda day! Choose a weight for the kettlebell swings that you can swing for 15-25 reps unbroken. The handstand walk will take around :60 to complete. Scale by doing less distance, attempts, or wall walks. Break ring dips into sets of 5-10 in order to take short breaks between sets. These will be the sticking point of the workout, be smart and do not go to failure. Target 10 minutes.

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“All the Animals”

AMRAP 20
5 Bar Muscle Ups
10 Power Cleans
400 Meter Run

Weight: 185/135

AMRAP 20
5 Chest to Bars
10 Power Cleans
400 Meter Run

Weight: 135/95

AMRAP 20
5 Strict Pull Ups
10 Power Cleans
400 Meter Run

Weight: 115/75

WOD GUIDANCE & GOALS
Gymnastics, weightlifting and running…what could be better?! Whether you’re doing singles or connecting five reps, take no more than :60 to complete the bar muscle ups. The power cleans are on the moderately heavy side, which means it’s a good strategy to do fast single reps. Take about :60 to complete all 10 cleans, then run 400 meters (2:00 ish). Try to stay at the same pace for the entire 20 minutes, targeting 5 rounds.

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Back Squat
build to heavy single

Back Squat
build to heavy single

Back Squat
build to heavy single

WOD GUIDANCE & GOALS
HEAVY DAY!! Coaches will help you build to a heavy single back squat then a press. Heavy for the day means max effort (10/10) with impeccable mechanics. Coaches will also teach you how to bail out of an unsafe position, or a lift that doesn’t feel safe. Have fun, and GET AFTER IT!

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