WOD – Sun, Jan 19 “Yours to Lose”
50 Burpees
20-18-16-14-12-10-8-6-4-2 Cal Bike or Row
20-18-16-14-12-10-8-6-4-2 DB Lunge
50 Burpees
MCx; 50/35
MAx: 35/20
MVx: 25/15
GOALS + GUIDANCE: Burpee buy-in and cash out! Complete the first set of burpees at a moderate pace, taking your foot off the pedal the last few reps so you’re ready to attack the bike/rower. Burpees will take 3-4 minutes. The calories should take 2-2:30 for the first two rounds, 2:00-:90 for the next two rounds, :90-:75 for the next two, and :30-:60 for the last four rounds. The dumbbell lunges are with TWO DUMBBELLS held in the SUITCASE position. Each lunge counts as a rep (right =1, left =2.) Complete the middle couplet in about 20 minutes, then move back to 50 burpees. Move through the first half at the same moderate pace, then pick up the last 15-20 reps. Target 30 minutes.
WOD – Sat, Jan 18 “Something Real”
3 Rounds
800 Meter Run
6 Bar Muscle Ups
40 Squats
MAx: 600m, 8 chest to bars
MVx: 400m, 8 strict or 12 ring rows, 30 squats
GOALS + GUIDANCE: Run the 800’s as if you’re running 2-3 miles, at a nice steady pace. Try to complete the runs around 4:00. For the bar muscle ups, choose a difficult upper-body-pulling movement. Maybe you go unbroken, maybe you can link a couple at a time, or maybe you’re doing fast singles. Whatever your choice of strategy or movement, these should take no more than :60-:90. Then, find a pace on the squats that you can continuously move for all forty reps without breaking. To keep track of reps, you could pivot 90 degrees every set of ten reps until you complete a square. The squats will take less than :45. Push your pace on the final set of forty. Target 18 minutes.
WOD – Fri, Jan 17 “Maaagic”
7 Rounds
250/200 Meter Row
45 Double Unders
Rest 1 Minute
MAx: 15 attempts
MVx: 200/150m, 50 singles
GOALS + GUIDANCE: With a rest built into today’s workout, you get to PUSH your pace every interval! Row the 250/200 in :60 or less. Take one big breath, to relax your arms and shoulders, then try to do the double unders unbroken or in as few sets as possible. The dubs should take :45-:60 at most. Target sub 2:00 per interval (record total time.)
WOD – Thu, Jan 16 Press + “Check Out”
GOALS + GUIDANCE: Coaches will help you work up to a 7/10 effort (70%) and you’ll hold the same weight across all sets. Remember to keep your legs locked and abs engaged. Take two minutes between sets. Record your weight.)
3 Rounds
25 Sit Ups
20 Meter Suitcase Carry (L)
25 Sit Ups
20 Meter Suitcase Carry (R)
100 Meter Shuttle Run
MCx: 70/53
MAx: 53/35
MVx: 15 sit ups, 35/26, 60m shuttle
GOALS + GUIDANCE: Move through the sit ups at a moderate/fast pace, completing them in :60 or less. Hold a heavy kettlebell with your left hand and walk/shuffle down 10 meter and back. Do another set of fast sit ups, and another kettlebell carry but this time with your right hand. Put down the kettlebell and “sprint” 100 meters in 10 meter increments (down and back 5 times.) Target 12-15 minutes.
WOD – Wed, Jan 15 Sumo Deadlift + “Can’t Go”
AMRAP 9
3 Strict Pull Ups
6 Burpees to Bar (jump and reach)
9 Sumo Deadlift High Pulls
MCx: 95/65
MAx: band, 75/55
MVx: jumping pull ups or ring rows, in + outs, 55/35
GOALS + GUIDANCE: Start every round with 3 perfectly strict pull ups to build upper-body pulling strength. Do the pull ups unbroken for as long as possible. Keep a moderately uncomfortable pace on the burpees, jumping and touching a target 6″ above your reach. Then the sumo deadlift HIGH PULL will feel super light after doing heavy sumo deadlifts (no arm pull). Choose a weight for the high pulls that you can do unbroken every round. Target 4 rounds
WOD – Tue, Jan 14 Back Squat + “Baddies”
GOALS + GUIDANCE: Coaches will help you build to a 7/10 effort (could do 3 more reps,) which you’ll hold across for all four sets of six reps. Take two minutes of rest between sets. Record your weight.)
5 Rounds
15/12 Cal Bike
15 Toes to Bar
Rest 1 Minute
MAx: 12/9 cals, knee or pike ups
MVx: 9/6 cals, v-ups or leg lifts
GOALS + GUIDANCE: Today’s interval workout is meant to be around :90-2:00 at most, with a build in rest of one minute. Try to stay consistent from round to round. Push the bike (or scale the calories) to hop off in about :50. Then, try to do the toes to bar in one giant set, or break them into 10/5, or 6/5/4. Record your intervals.
WOD – Mon, Jan 13 Clean Complex + “Air”
10 x on the :90
1 Clean Pull
1 Hang Power Clean
1 Power Clean
*building
GOALS + GUIDANCE: A weightlifting complex is a great opportunity to dial in your form and technique. The clean pull is to focus on straight arms and keeping the bar close. The hang power clean helps to focus on a speedy jump and fast elbows to the rack position. Then you combine both movements, and their focuses, to hopefully execute a mean-looking power lean! Start at a lighter weight (6/10 effort) and make small builds from there. Per ushe, only increase your weight if your technique is spot on. Record your weights.
AMRAP 10
Up Ladder by 2 Reps
2 Hang Power Cleans
2 Box Jumps
MCx: 135/95, 24″
MAx: 115/75, 20″
MVx: 75/55, step ups 24/20
GOALS + GUIDANCE: For today’s AMRAP, add two reps every round of hang power clean and box jumps. Find a steady pace from the beginning (don’t go out guns blazing,) and try to maintain it without slowing down. Choose a weight you can cycle for at least six reps. Target the round of 16 and 16. Record total rounds plus any extra reps.
WOD – Sun, Jan 12 “Hound Dog”
AMRAP 40
600 Meter Run
30 Cal Bike
60 Sit Ups
MAx: 25 cal bike
MVx; 400m run, 20 cals, 40 sit ups
WOD GOALS + GUIDANCE: Yes, 40 minutes! From the very beginning find a moderate pace that you can maintain for 40 minutes. Run the 600 in 3-ish minutes, complete the bike in 2:00-3:00, and complete the sit ups in :90-2:00. Target 5-6 rounds.
