WOD – Sun, Mar 2
AMRAP 20
300 Meter Run
30 Wall Balls
Rest 1 Minutes
MCx: 20/14
MAx: 14/10
MVx: 200m, 20 wb at 10/6
GOALS + GUIDANCE: Run 300 meters in about :90. When you come in, try to get at least 15 of the 30 wall balls done before taking a break. Then REST one minute before the next round. As your rounds accumulate, you may want to break the wall balls into 12, 10 and 8 reps, taking small breaks to shake out your arms. Target 5-6 rounds.
WOD – Sat, Mar 1
With a Partner
2k Row
100 Burpee Pull Ups
100 Burpee Box Jumps, 20″
2k Row
MAx: 1600m, 80 burpee pull up, 80 burpee step up 24″
MVx; 1000m, 60 burpee + ring rows, 60 burpee step up 20″
GOALS + GUIDANCE: SWEAT-SESH! With your partner, switch every 500 meters to complete the 2k row. You will be capped at 10 minutes for each 2k row. Then for the burpees pull ups (and the burpee box jumps) break however you’d like. Coaches will suggest you break them into smaller sets (like 3 or 5) to keep the cycle time fast and transitions faster. Spend no more than 10 minutes on the burpee pull ups and no more than 8 minutes on the burpee box jumps. Target 35 minutes (40 minute cap.)
WOD – Fri, Feb 28
AMRAP 12
200 Meter Run
21 Toes to Bar
MAx: less toes to bar (12-15), or knee/pike up
MVx: leg lift or v-up
GOALS + GUIDANCE: AMRAP is always an opportunity to try a new and/or challenging movement! Today, DO the 200 and/or DO toes to bar. The run will take around :60, and the toes to bar :60-:90. Target 3-4 rounds.
WOD – Thu, Feb 27
2 Rounds
200 Meter Farmer’s Carry
100 Lunges
MAx: 53/35
MAx: 35/26, 80 lunges
MVx; 26/18, 60 squats
GOALS + GUIDANCE: Lifting two kettlebells (like they’re heavy grocery bags) walk, shuffle, etc., the weight 6 lengths of the gym, possibly having to break up the carry after three lengths. Then, without weight, do 100 alternating lunges (in place or walking). Target 10-12 minutes (15 min cap).
WOD – Wed, Feb 26
5 Rounds
15/12 Calorie Bike
15 Hand-Release Push Ups
Rest :30
MAx: 12/9 Cals, push ups to abmat (no hand-release)
MVx; 9/6 cals, 10 knee push ups
GOALS + GUIDANCE: Complete the bike in less than :60, and chip away at the hand-release push ups in :30-:45. Then you get to REST :30 before the next round. Target 10-12 minutes (15 min cap).
WOD – Tue, Feb 25
10 Rounds
3 Deadlifts – 70% 1 Rep Max
6 Pull Ups
20 Double Unders
MAx: 3-4 strict (band), 5 attempts
MVx: ring rows, 30 singles
GOALS + GUIDANCE: Yes, you decide your deadlift weight today ideally, targeting 70% of your 1 rep max. Three reps should feel do-able and unbroken every round, however toward rounds six and seven the volume will catch up and make a 7/10 effort feel more like an 8/10. The pull ups should start out unbroken, and eventually trickle to 4/2 reps or 3/3, and the double unders will take :30 or less. Every round will take :60-:90 to complete. Target 15 minutes.
WOD – Mon, Feb 24
5 Rounds
50 Sit Ups
25 Eye-Height KB Swings
50 Squats
MCx: 70/53
MAx: 53/35
MVx; 40 sit ups, 20 swings 35/26, 40 squats
GOALS + GUIDANCE: Find a moderately uncomfortable pace, and stick to it! Try to do all three movements unbroken for as long as possible. The sit ups will take :90-2:00, the swings :60, and the squats :60. Rounds three through five you may have to break up the swings into 15 and 10 reps. Target 20 minutes.
WOD – Sat, Feb 22 “Team Barbara”
With a Buddy
5 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 2 Minute
MAx: 10 strict (band), knee push ups
MVx: 20 ring rows, 20 knee push ups, 30 sit ups, 40 squats
GOALS + GUIDANCE: With a buddy, divide the rep scheme for each movement between the two of you! You can chip away at movements in sets of five to ten, or do half the reps all in one go, it’s up to you. However, you must finish the pull ups before moving to the push ups, and push ups before the sit ups, etc., Coaches will suggest that you break the pull ups and push ups into small manageable sets, and then larger sets for the sit ups and squats (while keeping a fast pace.) Target 3-4 minutes per round with a TWO minute rest between rounds! Record your total time (including rest.)
WOD – Fri, Feb 21 Lunge + Row
4 x 500 Meter
Rest 2 Minutes
MAx: 400m
MVx: 350m
GOALS + GUIDANCE: Push your pace! Your goal is to complete each interval under two minutes, AND to keep your intervals consistent. Scale meters to meet the time domain. Record your intervals.