“No Way Out”

AMRAP 17
5 Push Jerks
7 Burpees Over the Bar
9 Chest to Bar Pull Ups
11 Calorie Bike

Weight: 155/105

AMRAP 17
5 Push Jerks
7 Burpees Over the Bar
9 Pull Ups
11 Calorie Bike

Weight: 135/95

AMRAP 17
5 Push Jerks
7 Burpees Over the Bar
9 Strict Pull Ups
9 Calorie Bike

Weight: 115/75

WOD GUIDANCE & GOALS
Nothing like a good ‘ol AMRAP to start the week off right! Choose a weight for the jerks that you can do straight for the first few rounds of five reps. The burpees are lateral over the bar, and will take around :30 to complete. Today is the day to practice chest to bar, or a difficult pulling movement. The calorie bike will take less than or about a minute to complete. Target 7+ rounds.

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MON

Sorenson Hold
4×50% of max hold

Deadlift
6 x(2+2) at 80%

TUE

Press
3×6 at 75%
2×4 at 77%
1×2 at 82%

Barbell Box Step Ups, 12″
5x 5/5
build every set
*have control, limit press off back leg

THU

Overhead Hold
4×40% of max hold
*increase weight each set by 5-10 pounds

Glute Bridge Hold
3 Rounds
1 min on/1 min off
*select weight that you can do unbroken

Wall Squat
4 x 50% of max hold

FRI

Press
3×6 at 77%
2×4 at 80%
1×2 at 85%

Deadlift
1×10 at 45 and 65%
1×8 at 75%
1×6 at 85%
1×4 at 90%

“Straightenin'”

4 Rounds
9 Goblet Squats
12 V-Ups
15 Goblet Step Overs, 20″
400 Meter Run

Weight: 53/35

4 Rounds
9 Goblet Squats
12 V-Ups
15 Goblet Step Overs, 20″
400 Meter Run

Weight: 35/26

4 Rounds
9 Goblet Squats
12 Tuck-Ups
15 Step Overs, 20″
400 Meter Run

Weight: 26/18

WOD GUIDANCE & GOALS
We’re gonna grind today at RNG! With one kettlebell, complete the goblet squats holding the bell in the rack position, and the same position on the step up and overs. Chip away at V-ups and run at your 5k pace for the 400 meters. Target 20 minutes.

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“Team Grettel”

WOD GUIDANCE & GOALS
Team Up! You and your partner will alternate every round, completing 10 rounds each of the 3 clean and jerks and 3 bar facing burpees. Choose a weight you can do for three consecutive reps. Target sub 10 minutes.

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“Seeing Green”

FOR TIME
21-15-9
Kettlebell Swings
Box Jumps

Weight: 70/53
Height: 24″

STRENGTH
Romanian Deadlifts
4×10 Reps
40-50% of 1 rep max deadlift

FOR TIME
21-15-9
Kettlebell Swings
Box Jumps

Weight: 53/35
Height: 20″

STRENGTH
Romanian Deadlifts
4×10 Reps
40-50% of 1 rep max deadlift

FOR TIME
21-15-9
Kettlebell Swings
Step Ups

Weight: 35/26
Height: 24″

STRENGTH
Romanian Deadlifts
4×10 Reps
40-50% of 1 rep max deadlift

WOD GUIDANCE & GOALS
Sprint then lift! For the metcon (yes, we’re doing it first!) do the kettlebell swings in the biggest sets possible, and push your pace on the box jumps. Target sub 10 minutes.

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“Never Left”

AMRAP 15
10 Ring Dips
15 Push Ups
200 Meter Run

AMRAP 15
10 Banded Ring Dips
10 Push Ups
200 Meter Run

AMRAP 15
10 Bench Dips
15 Knee Push Ups
200 Meter Run

WOD GUIDANCE & GOALS
Puh-push it real good! That’s what you’re going to be doing during today’s workout, a whole lotta pushing. Man, it’s been a minute since we did ring dips, which means it’s time to practice them. You may do the first few sets of dips unbroken, or from the start do sets of 3-5. Use a band or do jumping ring dips before doing the box/bench. Your triceps and chest might be shot once you get to the push ups, so do sets of 5 or 10/5 from the start. Shake out your arms on the run. Target 5+ rounds.

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“No Return”

WOD GUIDANCE & GOALS
Let’s build strong “Go” muscles! Taking 2-3 warm up sets, use 45% of your 1 rep max back squat for your first set of back rack lunges. Do ten reps on one side, then switch to the other side. Each set builds by 3-4% so that your fourth set is at 55%.

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“Having Our Way”

With a Partner
4 Rounds
1k Row
10 Wall Walks
20 Pull Ups

With a Partner
4 Rounds
1k Row
10 Wall Walks
20 Banded Pull Ups

With a Partner
4 Rounds
1k Row
10 Wall Walks
20 Ring Rows

WOD GUIDANCE & GOALS
Grab your buddy and let’s throwdown! You and your partner can split up the work anyway, anyhow. You must complete the row before moving to the wall walks, and wall walks before the pull ups. Keep your pace fast, and your transitions faster! We suggest you switch every 250-500 meters on the rower, do single reps on the wall walks (you go, I go), and sets of 5-10 on the pull ups. Target 24 minutes.

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“Team Tire Flip”

With a team
Flip a Tire 800 Meters

With a team
Flip a Tire 800 Meters

With a team
Flip a Tire 800 Meters

WOD GUIDANCE & GOALS
The class will be divided into two teams. When it’s your turn, you will flip the tire 5 times (with or without assistance), do 5 burpees, and then immediately run/jog 400 meters back to the end of your line. You may pass your teammates and get to the tire before them. You want to keep the tire moving at all times! Target…HAVE FUN!

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