WOD – Thu, Feb 6 Sumo Deadlift + Row
With a Partner
15 Rounds Each:
:30 on/ :30 off
for max meters
GOALS + GUIDANCE: These are FAST, ALL OUT efforts, with equally fast transitions, so you and your buddy can maximize your output! You and your buddy will both complete fifteen rounds of a :30 interval, with the combined goal of completing 3000-3750 meters by the end of the workout. Record your meters.
WOD – Wed, Feb 5 Press + “One Short Day”
10-9-8-7-6-5-4-3-2-1
Strict Pull Ups
DB Push Press
Step Ups
MCx: 50/35, 24″
MAx: banded, 35/20, 20″
MVx: ring rows, 25/15, 20″
GOALS + GUIDANCE: Break up the sets of pull ups early (4,3,3 or 6,4) to save your upper-body-pulling strength from going to failure. For the dumbbell push press, choose a weight you can get through at least six of the first ten reps before having to take a quick break. Use the unweighted step ups as a place to recover. Target 12 minutes (15 min cap.)
WOD – Tue, Feb 4 Back Squat + “Defying Gravity”
100-80-60-40-20 Double Unders
25-20-15-10-5 Wall Balls
MCx: 20/14
MAx: 25-20-15-10-5 attempts, 14/10
MVx: 150-120-90-60-30 singles, 10/6
GOALS + GUIDANCE: From one cardio movement into the next! Relax on the double unders, take a deep breath and keep your arms loose by your sides. You may want to break the dubs into sets of three (40,30 and 30 reps for the 100) to give your arms a quick shake out and take a reset breath. For the wall balls, try to do them unbroken or two sets, completing more than half the reps before taking a break. Target sub 10 minutes (12 min cap.)
WOD – Mon, Feb 3 “Sorry to Interrupt”
7 Rounds
15/12 Cal Bike
15 Russian KB Swings
:60 Plank
MCx: 70/53
MAx: 12/9 cals, 53/35
MVx: 9/6 cals, 35/26
GOALS + GUIDANCE: We LOVE a plank! Hold at least 60 rpms on the bike to complete 15/12 calories in one minute or less. For the fifteen kb swings, focus on squeezing your butt and quads at the same time, to make the kb feel weightless. Your shoulders shouldn’t do any work. Choose a weight you can move for 15 reps unbroken every round. Then, hold a :60 plank. If you break, do not count the rest toward your plank time. Target 21 minutes.
WOD – Sun, Feb 2 “Innerbloom”
4 Rounds
400 Meter Run
40 DB Snatch
40 Box Jumps
MCx: 50/35, 24/20
MAx: 35/20, step 24″
MVx; 300m, 30 reps 25/15, step 20″
GOALS + GUIDANCE: Run the 400’s in about two minutes. As you come in, focus on setting your back for every dumbbell snatch. Look at a point at least ten feet out in front of you to help keep your eyes/chest up and back flat. Find a steady rhythm on the snatches, taking a quick shake out at rep twenty. For the box jumps, find that same steady pace that you can maintain for all forty jumps (or steps). The snatches and box jumps will each take around two minutes. Push your last round. Target 24 minutes.
WOD – Sat, Feb 1 “Someone Said”
10 x on the 3 Minute
10 DB Floor Press
12 Goblet Squats
14 Cal Row
MCx: 50/35
MAx; 35/20, 12 cals
MVx: 25/15, 10 cals
GOALS + GUIDANCE: For today’s intervals, choose a weight for the db floor press that you can do unbroken every round. However, reps seven through ten slow down your cycle time. Use ONE dumbbell for the close stance goblet squats, and elevate your heels (toes stay on the floor.) This stance will target your quads, specifically by your knees. Then, with your jello-feeling-legs, row 14 calories (sub :60). Move deliberately, and quickly, so you have at least :30 of rest before the next interval. Scale the row if you need more rest time.
WOD – Fri, Jan 31 Deadlift + “Sun Needs to Rise”
27-21-15-9 Toes to Bar
81-63-45-27 Double Unders
MAx: knee or pike ups, 27-21-15-9 attempts
MVx: v-ups or leg lifts, 81-63-45-27 singles
GOALS + GUIDANCE: Strategically break up the toes to bar into small sets 3-9 reps, from the very start. This will save your grip and your hip flexors from going to failure! Spend no more than two minutes on the first set. Then, take a deep breath, relax your arms, and do either big sets of double unders or break them into thirds. Spend no more than two minutes on the first set of jumps. On the second round of the workout, spend :90 or less on each exercise. The third round spend :60 or less and the last round :30 or less. Target 10 minutes.
WOD – Thu, Jan 30 “Broken Bicycle”
10 Rounds of
AMRAP 1
Bike for Cals
Rest 2 Min
GOALS + GUIDANCE: Get uncomfortable! The goal for today’s sprints is to keep your RPMs and calories consistent from round to round. You’ll have plenty of time to recover, don’t be afraid to push! Record your total calories with a goal of 90-150 cals.
Hero WOD – Wed, Jan 29 “Nate”
AMRAP 20
2 Muscle Ups
8 Handstand Push Ups
12 KB Swings
MCx: 70/53
MAx: 2 strict pull ups + 2 dips, push ups, 53/35
MVx: 4 ring rows + 4 dips, seated db press, 35/26
GOALS + GUIDANCE: Hero Workout! For the muscle ups (which were designed to be on the rings) choose a difficult upper-body-pulling movement as an alternative. If you choose handstand push ups, you must be able to do at least 4 in a row before kicking off the wall. Great alternatives are db presses and good old regular push ups! Keep the kettlebell swings unbroken as long as possible. If you’re proficient at these movements, target a round per minute! If you’re working on a new skill/movement, target 8-10 rounds.
NATE
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.