WOD – Sat, Jan 11 “Where Ya From”
10 x on the 2 Minute
10 DB Deadlifts
10 DB Front Squats
10 Box Jump Overs, 20″
MCx: 5035
MAx: 35/20, step overs 20″
MVx; 8 reps, 25/15, step up 20″
WOD – Fri, Jan 10 “Identify”
2 Rounds
500/400 Meter Row
50 Push Ups
400 Meter Run
200 Meter Farmer Carry
500/400 Meter Row
50 Sit Ups
400 Meter Run
MCx: 53/35
MAx: push ups to abmat(s), 35/26
MVx; 375/300m row, 30 reps knee push ups, 300m run, 26/18, 40 sit ups
WOD GOALS + GUIDANCE: Sweatfest on a Friday?! YUP! For these two rounders, push the rows and runs to complete them in about two minutes. Chip away at the push ups in sets of five to ten from the very beginning, to avoid going to failure. Scale the number reps, so you can complete them in 3 minutes or less. The farmer’s carry (with 2 kettlebells) will take about two minutes. Take a break at the 100 meter turn around to give your grip a quick shake out and shuttle your way back. Sit ups (2:00), the final movement outside of rowing/running, are your opportunity to breathe, make up some ground, and get ready either for the second round or to PUSH the final 400 meters. Target 25-30 minutes.
WOD – Thu, Jan 9 “Freed From Desire”
5 Rounds
15 Power Cleans
15 Pull Ups
MCx: 135/95
MAx: 115/75, 8 pull ups (band)
MVx: 75/55, ring rows
WOD GOALS + GUIDANCE: Fifteen reps… it’s not ten, which for most movements can be done unbroken. It’s also not twenty, which usually requires a break. It’s the inbetween… go unbroken? break it up? What should I do? Break up the cleans and the pull ups EARLY into sets of 6,5, and 4 to save your grip for both movements. Your lungs, legs, and grips will be challenged today! Target 12-15 minutes.
WOD – Wed, Jan 8 Front Rack Lunge + “Clear Skies”
Front Rack Lunge (3 x 10/10, across
GOALS + GUIDANCE: Even though we are lifting, expect to get a cardiovascular response these lunges. You’ll maintain the same 6/10 effort for all three sets of 10 reps on your left side, and 10 reps on your right side (do not altern)
7 x on the 3 Minute
15 Calorie Row
15 Burpees
MAx: 12 cals/12 reps
MVx: 9 cals, 9 reps
WOD GOALS + GUIDANCE: This row/burpee combo should look familiar (“Turbulence”) However, this time the both movements aren’t confined to a minute! Instead, complete both movements as fast as possible in the three minute period. Your goal is to complete both in about 2:00 (give or take :15.) Record your interval times.
WOD – Tue, Jan 7 Push Press + “Progressions”
Push Press (4 x 8, across)
GOALS + GUIDANCE: Coaches will help you build to a 6/10 effort (or 60% of your 1 rep max), which you’ll hold for all four sets. Remember for the push press, after the initial dip drive, there is NO redip of your legs at the end.
AMRAP 15
15 Calorie Bike
30 Toes to Bar
60 Double Unders
MAx; 12 cals, 24 knee ups, 20 attempts
MVx: 9 cals, 18 v-ups, 60 singles
GOALS + GUIDANCE: AMRAPs are a great opportunity to work on a skill, use heavier weight, and/or do ALL the volume! For today’s workout, you could challenge yourself by doing all 15 calories (:90 max) on the bike. You could do toes to bar (maybe scale the volume) rather than defaulting to pike up or knee ups. And for certain, today is a great opportunity to PRACTICE double unders! Sixty dubs will typically take :60, so give yourself the same amount of time to do attempts or as many doubles as you can. Target 2-3 rounds.
WOD – Mon, Jan 6 Deadlift + “Price”
Deadlift (4 x 6, across)
WOD GOALS + GUIDANCE: Work up to a 6/10 effort or 60% of your 1 rep max (if you have one.) Six out of ten effort, should feel like you could another 3-4 reps. Maintain the same weight for the remaining sets. Record your weight.)
AMRAP 10
30 Eye-Height KB Swings
20 KB Step Ups, 20″
MCx: 53/35
MAx: 35/26
MVx: 20 kbs 26/18, 10 step ups
WOD GOALS + GUIDANCE: For conditioning, choose a kettlebell you can use for the swings and for the step ups. Try to do the first round of swings unbroken, then break them into 20/10 reps. For the step ups, hold the kb anyway you’d like (shoulder, suitcase, or front rack.) You may have to break these into 10/10. Target 6 rounds.
WOD – Sun, Jan 5 “Diet Pepsi”
AMRAP 18
30 Box Jumps
15 Calorie Row
5 Wall Walks
MCx: 24/20
MAx: step 24″, 12 cals, 3 wall walks or modified
MVx: step 20″, 9 cals row, 20 shoulder taps or pull thrus
WOD GOALS + GUIDANCE: AMRAPs are a time to try ONE NEW skill or PUSH your pace! Today, try jumping all of the box jumps, or maybe rowing faster than ever, or doing all the calories, OR doing wall walks! The box jumps should take around :90-2:00, the row about :60-:75, and the wall walks :60-:75. Target 3-4 rounds.
WOD – Sat, Jan 4 “Exes”
40-30-20 DB Hang Clean+Jerk
800-600-400 Meter Run
40-30-20 Pull Ups
MCx: 50/35
MAx: 35/20, 20-15-10 pull ups (band)
MVx: 30-20-10 25/15, 600-400-200m, ring rows
WOD GOALS + GUIDANCE: Alternating sides, complete the designated number of db hang clean+jerks. Choose a db weight that you can move for at least 20 reps before breaking. The first and second runs, move at your 5k pace (7.5/10 effort) and the last run push your pace! The first run will take around four minutes, the second around three minutes and the last run about two minutes. To save your grip throughout the workout, break the pull ups into sets of 5-10 reps. Spend less than :60 for every set of 10 pull ups. Target 20-25 minutes.
WOD GOALS + GUIDANCE: The goal is to complete every round in 1 min or less, so you have an equal work to rest ratio. The dumbbell deadlifts and front squats should be unbroken. The deadlifts will feel light and the front squats much heavier. The front squats will be your limiting factor when it comes to choosing your dumbbells. Motor through the box jumps in around :30 to complete the round sub or right at :60.