“12 Days”

1 – Jerk
2 – Front Squats
3 – Hang Power Clean
4 – Deadlifts
5 – Burpees
6 – Box Jumps, 20″
7 – Push Ups
8 – Sit Ups
9 – Pull Ups
10 – 100m Run
11 – KB Swings
12 – Jumping Lunges

Weight: 70/53, 135/95

1 – Jerk
2 – Front Squats
3 – Hang Power Clean
4 – Deadlifts
5 – Burpees
6 – Step Ups, 24″
7 – Knee Push Ups
8 – Sit Ups
9 – Banded Pull Ups
10 – 100m Run
11 – KB Swings
12 – Jumping Lunges

Weight: 53/35, 115/75

1 – Jerk
2 – Front Squats
3 – Hang Power Clean
4 – Deadlifts
5 – In+Outs
6 – Step Ups, 20″
7 – Knee Push Ups
8 – Sit Ups
9 – Ring Rows
10 – 100m Run
11 – KB Swings
12 – Lunges

Weight: 35/26, 75/55

WOD GUIDANCE & GOALS
Have Fun!

“Pink Panther”

With a Partner
5 Rounds
20 DB Push Press
30 Calorie Row
40 DB Step Ups, 20″

Weight: 50/35

With a Partner
5 Rounds
20 DB Push Press
30 Calorie Row
40 DB Step Ups, 20″

Weight: 35/20

With a Partner
5 Rounds
20 DB Push Press
20 Calorie Row
30 DB Step Ups, 20″

Weight: 25/15

WOD GUIDANCE & GOALS
Grab a buddy and get after it! Share the reps for every movement. The db push press are with two dumbbells. Choose a weight that gets heavy around rep seven and you can barely sneak out 10 reps. On the rower, switch every minute or once you complete 15 calories, do not let your speed breakdown (if it does, switch!) Spend no more than 2:00-2:15 on the rower. Then for the step ups, use only 1 dumbbell and switch at twenty reps. The step ups will also take around 2:00. Target 20-25 minutes.

Post Time to Comments.

“What Did She Say”

AMRAP 15
7 Burpee Pull Ups
15/12 Calorie Bike

AMRAP 15
7 Burpee + Tap
12/9 Calorie Bike

AMRAP 15
7 In+Out Tap
9/6 Calorie Bike

WOD GUIDANCE & GOALS
You may like the burpee pull up more than a traditional burpee! Why? They have a slower cycle time! Do your burpee pull ups under a bar with your arm stretched up above your head. You should just barely be able to brush your fingertips to the bar. Each rep takes seven to ten seconds. Spend no more than :90 at the burpee pull up station. Then, hop on a bike at a moderately uncomfortable pace (55+ rpm) and crank out the allotted calories in :60 or less. Target 6+ rounds.

Post Rounds to Comments. Compare Scores HERE.

“Steakums”

5x on the 6 minute
400 Meter Run
500 Meter Row
1 Round of “DT”

Weight: 155/105

5x on the 6 minute
300 Meter Run
400 Meter Row
1 Round of “DT”

Weight: 125/85

5x on the 6 minute
200 Meter Run
30000 Meter Row
1 Round of “DT” (9-6-3)

Weight: 75/55

WOD GUIDANCE & GOALS
On the 6 minute, complete the run, row, and 1 round of “DT” (12 deadlifts, 9 hang power cleans, 6 push jerks), with about :60 of rest built into the interval. The run and row should both take 2 minutes each and the 1 round of DT, no more than :60. Break the deadlifts at rep 11, rest until you can do the 12th deadlift and 8 hang power cleans. Rest until you can do the last hang power clean and all six push jerks straight. Record your intervals

Post Intervals to Comments. Compare Scores HERE.

“Bonjour”

100 Toes to Bar
every break do
9/6 Cal Bike
20 Double Unders

100 Knee Ups
every break do
9/6 Cal Bike
5 Attempts

75 V-Ups
every break do
7/5 Cal Bike
30 Double Unders

WOD GUIDANCE & GOALS
HANG ON!  Do sets of  at least 10 reps before having to break the toes to bar. Make sure you scale the movement so much that you can do 20+ in a row. As soon as you break, do an 9/6 cal bike (:30) and twenty double unders. Each break will take about one minute before you’re hanging again. Target 15-17 minutes.

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“Cookie…like”

5 x AMRAP 3
10 Burpees
15 Russian KB Swings
Max Calorie Row
Rest 1 Minute

Weight: 70/53

5 x AMRAP 3
10 Burpees
15 Russian KB Swings
Max Calorie Row
Rest 1 Minute

Weight: 53/35

5 x AMRAP 3
10 In+Out
15 Russian KB Swings
Max Calorie Row
Rest 1 Minute

Weight: 35/26

WOD GUIDANCE & GOALS
The faster you move the more cals you get! Move through the burpees in about :50. Choose a weight for the swings that is HEAVY and you may have to break in later rounds. Then in any remaining time (around :60-:90) row your heart out for max cals! You have one minutes to rest between intervals, which is plenty of time to get your heartrate down and compose yourself before you move again. Record total calories.

Post Total Cals to Comments.

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you work up to a 8/10 effort for the first working set of strict press. You’ll then hold the same weight across. Reps three through five should feel spicy. On the final set, do as many reps as possible, five being the minimum! Remember to keep your legs locked and no arching backward. Take at least two minutes between sets so your arms are completely recovered. Record your weight and reps.

Post Weights to Comments. Compare Scores HERE and HERE