EMOM 10
20 Kettlebell Swings
20 Jumping Lunges
Rest 2 Minutes
EMOM 10
20 Dumbbell Snatch
20 In+Out Over the DB
Rest 2 Minutes
EMOM 10
15/12 Calories Row
20 Hollow Rocks
Rest 2 Minutes
EMOM 10
15/12 Calorie Bike
15 Commanders

MCx: 70/53, 50/35
MAx: 53/35, 35/20, 12/9 cals, tucked rocks
MVx: 35/26, 25/15, 15 reps, regular lunges or squats, 9/6 cals, deadbugs, 10 commanders (knees)

GOALS + GUIDANCE: You’re seeing that correctly, it’s a 40 minute EMOM! Complete one 10 minute EMOM before resting for two minutes then moving to the next. Complete the first movement within the first minute, and the second movement within the second minute. Use a weight for the kb swings that you can swing for at least 10 reps unbroken every round. Same with the db snatches, they should be fast and unbroken. Challenge yourself on the row and bike to complete the calories as is, the hollow rocks and commanders will give you a slight opportunity to rest. Record weights and any modifications.

3 Rounds:
4 Jerks
5 Front Squats
6 Hang Power Cleans
40 Pull Ups
50 Push Ups
60 Sit Ups
Rest 3 minutes between rounds

MCx: 185/135
MAx: 135/95, 20 pull ups (band), 30 push ups
MVx: 95/65, 30 ring rows, 30 knee push ups, 40 sit ups

GOALS + GUIDANCE: Nothing like a tough Hero WOD on a Sweatiest Saturday! Choose a weight for the barbell movements that you can jerk for 4 reps right into 5 front squats, then have to drop before doing the 6 hang power cleans. The reps will not feel easy, but should be done unbroken at the start of every round. Then there are two ways to attack the bodyweight movements 1) start with a big set then chip away at smaller sets or 2) start with smaller sets and quick breaks. Spend no more than 3 minutes on the pull ups, 5 minutes on the push ups, and 2 minutes on the sit ups. Record your total time. There is a 35 minute cap

Woehlke: Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012. He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.

EMOM 12
1 – 15 Sumo Deadlift High Pull
2 – :60 Plank
3 – 15 Box Jumps – jump to something!! smaller box, red mats, blue mats (unfolded)
4 – :60 Plank

MCx: 75/55, 24/20″
MAx: 65/45, 20/16″
MVx: 10 reps 55/35, 16/12″

GOALS + GUIDANCE: Minute one complete 15 sumo deadlift high pulls in 10/5 reps or unbroken. The weight should feel very light. The next minute, you’ll hold a plank for the entire minute (or as much as you possibly can with limited breaks). Minute three, do 15 box jumps to ANYTHING, I want you to practice jumping. Then back to a plank minute four. Record any modifications.

15-12-9-6-3 Cal Bike
5-4-3-2-1 Wall Walk

MAx: 12-9-9-6-3 cals, mod ww
MVx; 9-6-6-3-3 cals, 20 plank taps or 5-4-3-2-1 inchworms

GOALS + GUIDANCE: THEN, bike the first and second round of calories in :60-:75 or less. The third and fourth rounds in :30-:45 or less and the last round in :30 or less. Scale the calories to meet the time domains. Do the first two rounds of wall walks in :60 or less, the second two in :30 or less and the last rep in :15 or less. These are complementary movements, which means there should be no transition time between the bike and wall walks. Really get after it! Target 7-10 minutes.

4 Rounds
600 Meter Run
30 DB Step ups, 20″
15 Eye-Height Swings

MCx: 50/35, 70/53
MAx: 400m, 35/20, 53/35
MVx; 300m, 20 db step ups 25/15, 10 swings 35/26

GOALS + GUIDANCE: The goal for this workout is to find YOUR uncomfortable pace, and maintain it for all four rounds. Complete the 600 meters in about three minutes or less. Pick up one dumbbell (hold it any way you’d like) for the step ups, completing them in :60-:75. Then use a heavier kb for the eye-height swings, completing them unbroken every round. Target 22 minutes (cap 25).

3 Rounds
500/400 Meter Row
50 Squats
Rest 2 Minutes

MAx: 400/350m
MVx: 375/300m, 30 squats

GOALS + GUIDANCE: Push your pace on the row, to finish the designated meters in two minutes or less. Use the first ten to fifteen squats to shake out your legs, and then push your pace every ten reps, making your last ten the fastest in the set. Target 3:00-3:30 per round recording your total time (target 15-17 min).

with a buddy
AMRAP 16
4 DB Cleans
6 Toes to Bar
24 Double Unders

MCx: 50/35
MAx: 35/20, knee or pike ups, 8 attempts
MVx: 25/15, v-up or leg lift, 30 singles

GOALS + GUIDANCE: For sixteen minutes, alternate rounds of the triplet with a partner who will be moving at a similar speed, each round taking about :60 or less. Use two dumbbells for the db power cleans (unbroken every time) and keep the toes to bar unbroken the entire workout (:15). The dubs will take :30 or less. If you’re modifying, stay close to the time domain. Target 16-20 rounds as a team.

12 x on the 4 Minute
1. 400 Meter Run + 12/9 Cal Bike
2. 400 Meter Run + 30 Lunges
3. 400 Meter Run + 12/9 Cal Row
4. 400 Meter Run + 10 Sit to Stands
5. 400 Meter Run + 30 Wall Balls
6. 400 Meter Run + 100 Meter Farmer’s Carry

MCx: 20/14, 53/35
MAx: 10/8 cals, 14/10, 35/26
MVx: 9/6 cals, 20 lunges or squats, sts from a mat, 10 wb 10/6, 26/18

GOALS + GUIDANCE: This is going to be FUN! On the four minute, complete 400 meters in about two minutes, and the remaining work in about one minute. You should have :45-:60 of rest before the next interval, so really push your pace each interval. Scale meters or reps to stay within the time domains.