WOD – Mon, Aug 18
Pull Ups
3×10
Lateral Raises
3×15, build
DB Overhead Tricep Extensions
3×15, build
Hanging Leg Raises
3×10-15
GOALS + GUIDANCE: For the front squats, coaches will help you build to a 8/10 effort or 80% of your 1 rep max. Stay at the same weight across all four sets. For the pull ups, ten reps is SPICY! Hang on until failure (scale reps if you need to) or use a band for assistance. For the lateral raises and tricep extensions, use a heavier weight every round (if possible), going to near failure. And for the hanging leg raises, try to keep your legs straight and raise them as high as you can without swinging. Record your weights and modifications.
WOD – Sun, Aug 17
EMOM 40
1 – 15/12 Cal Bike
2 – 50 Meter Farmer’s Carry
3 – 10 Burpees Over a Plate
4 – Rest
MCx: 53/35
MAx: 12/9 cal, 35/26, regular burpees
MVx: 9/6 cals, 26/18, in+outs
GOALS + GUIDANCE: Pace yourself early, this workout will build at the half way mark. Find a strong, sustainable pace on the bike. If you start with 12 calories, stick with 12 calories! Use a weight for the carry that taxes your grip. For the burpees, face a 25# plate. Have your chest hit the floor behind the plate then jump over the plate before spinning around for the next rep. Use the final minute to recover and steady your breathing.
WOD – Sat, Aug 16
3 Rounds
800 Meter Run
15 Hang Cleans
30 Sit Ups
5 Wall Walks
MCx: 135/95
MAx: 600m, 115/75, 3 ww or modified ww
MVx: 400m, 75/55, 20 shoulder taps or plank pull thru or 5 inchworms
GOALS + GUIDANCE: Run the 800s in about four minutes, or scale the meters to meet the time domain. Choose a weight for the hang cleans that is moderately heavy. You can break them into sets of 10/5 or 6/5/4. Use the sit ups as a way to catch your breath and reset before the wall walks. Keep a steady pace on the wall walks, completing them in :60. Target 21 minutes (25 cap).
WOD – Fri, Aug 15
GOALS + GUIDANCE: Complete the presses at 75, 80, 85 and 90% of your 1 rep max or perceived effort. On the last set, do at least four reps, and try to sneak in one extra rep. Record your final weight, and in notes record your reps.)
150 DB Step Ups, 20″
every 2 minutes do 5 Burpees
MCx: 50/35
MAx: 35/20
MVx: 25/15, in+outs
GOALS + GUIDANCE: Complete 150 db step ups as fast as possible. At the start of the workout, and the top of every even minute do 5 burpees. Target sub 10 minutes
WOD – Thu, Aug 14
5 x 2:00 on/2:00 off
50 Double Unders
Max Lungesters
MCx: 35/25
MAx: 15 attempts, 25/15
MVx: singles, 15/10
GOALS + GUIDANCE: Start the two minute interval with 50 dubs (around :50-:60 of work) and in the remaining :60 do as many lungesters as possible. A lungster is a lunge on each leg, then a push press. You get two minutes of rest before the next round so give it your best effort. Target 10-15 reps per round. Record your total reps.
WOD – Wed, Aug 13
GOALS + GUIDANCE: Complete the presses at 75, 80, 85 and 90% of your 1 rep max or perceived effort. On the last set, do at least four reps, and try to sneak in one extra rep. Record your final weight, and in notes record your reps.)
6 Rounds
250/200 Meter Row
15 Pull Ups
MAx: 8 pull ups (banded)
MVx: 200/150m, ring rows
GOALS + GUIDANCE: Today’s workout is a pull to a pull which will stress your grip. To manage fatigue, RELAX your grip and relay on your LEGS on the row, and break the pull ups early into smaller, manageable sets (3-5 reps). Spend one minute or less on the rower, and same for the pull ups. Target 12 minutes.
WOD – Tue, Aug 12
GOALS + GUIDANCE: Complete the back squats at 75, 80, 85 and 90% of your 1 rep max or perceived effort. On the last set, do at least four reps, and try to sneak in one extra rep. Record your final weight, and in notes record your f)
AMRAP 10
200 Meter Run
100 Meter Double KB Front Rack Carry
MCx: 53/35
MAx: 35/26
MVx; 150m run, 26/18
GOALS + GUIDANCE: Today is a gritty combo of cardio and core. On the run, keep a steady pace that allows you to jump right into the carry. For the carry, choose weights that challenge your posture and midline without forcing frequent breaks. Aim to keep moving the entire 10 minutes, with a target of 4 rounds.
WOD – Mon, Aug 11
10 x on the 2 minute
8 Toes to Bar
4/4 DB Hang Clean + Jerk
8 Box Jumps
MCx: 50/35, 24/20
MAx: knee or pike up, 35/20, step 24″
MVx: v-up or leg lift, 25/15, step 20″
GOALS + GUIDANCE: Complete the toes to bar, db hang clean and jerks (four on one side, then four on the other), and box jumps in :60-:90 leaving at least :30 before the next round. Keep the first two movements unbroken for as long as possible (use a heavy weight on the db) and find a steady, fast pace on the box jumps (or step ups.)
