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.
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 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.