• Nutrition Challenge: ENDS this Wed 2/14!!

“Dirty Thirty”
30 Deadlifts (135/95)
30 Handstand Push Ups
30 Hang Cleans (135/95)
30 Double Unders
30 Front Squats (135/95)
30 Toes to Bar
30 Jerks (135/95)
30 Box Jumps (24/20)
30 Dumbbell Snatches (50/35)
30 Pistols

WOD Guidance & Goal: Choose a weight you can do 5-7 consecutive reps for ALL barbell movements. Try to complete gymnastics movements in sets of 3 or more. This workout should take 15-20 minutes to complete and will be a grind.

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5x50m sprint, :60 rest between each
4x100m sprint, :50 rest
3x150m sprint, :40 rest
2x200m sprint, :30 rest

“I’m No Good”
With a partner:
50 Clean and Jerks (155/105)
100 Kettlebell Swings (53/35)
1K Row (switch at 500 meters)
100 Kettlebell Swings
50 Clean and Jerks

WOD Guidance & Goal: Choose a weight for the clean and jerks that you can do 3 consecutive reps, fresh. During the workout, you and your partner may decide to do fast singles, which is a great way to attack this movement. Big sets of kettlebell swings (20-30 consecutive.) And Push your 500 meter row. Note, the second athlete will have less rest after the row. That person should be more aerobically inclined. This workout will take 20-25 minutes.

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Overhead Squat
3×10 reps, across

“Filthy”
5 Rounds
1 Plate Push
10 Jumping Lunges

WOD Guidance & Goal: xxx

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100m sprint, 100m easy
110m sprint, 110m easy
120m sprint, 120m easy
130m sprint, 130m easy
140m sprint, 140m easy
150m sprint, 150m easy
160m sprint, 160m easy
170m sprint, 170m easy
180m sprint, 180m easy
190m sprint, 190m easy
200m sprint, DONE

“Finesse”
5 Rounds:
100 Meter Sprint
10 Dumbbell Hang Squat Cleans (50/35)
10 Box Jumps (24/20)
100 Meter Sprint
Rest 2 Minutes

WOD Guidance & Goal: Each round is a sprint. Choose a dumbbell weight you can go unbroken for 10 reps of the hang clean thruster, every round. Choose a height on the box jumps that you jump every rep. 

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front squats 8x 3 at 80%

hang clean 8×3

“Blaze”
AMRAP 20:
30 Double Unders
15 Toes to Bar
10 Meter Handstand Walk
5 Calorie Bike

WOD Guidance & Goal: Another chance to practice higher skilled movements. Try double unders, do 15 toes to bar even if they’re all singles and try handstand walking. Push the bike, :30 to get 5 cals. Aim for 4+ rounds.

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3 rounds:
600m (50m sprint, 100m easy, 50m sprint, 100m easy, 50m sprint, 100m easy, 50m sprint, 100m easy)
rest 3 min

• Final Week of the Nutrition Challenge: Starts TOMORROW. Quality, Quantity, Sleep/Recovery and Hydration. You can do this!

“Turbulence”
Teams of 3 Complete:
10K Row

WOD Guidance & Goal: Go ALL OUT when it’s your turn. There’s plenty of time to rest. Men, aim for 1:30-1:40 split. Women, aim for 1:45-1:55 split.

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“True Colors”
AMRAP 16
4 Chest to Bar Pull Ups
8 Burpees
12 Wall Balls (20/14)(10′)

WOD Guidance & Goal: AMRAPs are the best time to practice high skilled, new or heavy movements. Today, try chest to bar pull ups even if it means you’re chipping away one at a time. Use a medicine ball that you toss to the 10 foot target in sets of 3. Target 8+ rounds. 

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4x800m, rest 2 min between each
4x400m, rest :90 between each
4x200m, rest :60 between each
4x100m, rest :30 between each

back squat
8×5 at80%

hang snatch
8×3

• Holiday Party: TONIGHT at 29 Sudbury from 7-10pm

“Would You Ever”
5 Rounds:
AMRAP 4
1 Clean and Jerks (225/155)
2 Front Squats
10 Calorie Bike or Row
Rest 1 Minute
*Pick up where you left off

WOD Guidance & Goal: Choose a weight based on your goals. If your goal is to have better endurance and aerobic capacity, choose a moderately heavy (65-75% 1 rep max) weight that you can clean and jerk right into the front squats and get more rounds. If your goal is to get stronger, choose a weight that’s challenging and you have to drop the bar between the jerk and the front squats, resulting in less rounds. The bike/row should take less than a minute to complete. Have the goal of completing two rounds per four minute interval. 

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